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Honey Garlic Butter Shrimp and Broccoli

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Table of Contents

This honey garlic butter shrimp is a flavor-packed dish that rivals any restaurant meal! The sweetness of honey, paired with the savory notes of Dale's seasoning and a touch of red pepper heat, makes for an irresistible combination.

Plus, it's a one-pan wonder that makes cooking and cleanup a breeze. This is an excellent choice for meal prep or a quick weeknight dinner. Let's dive in!

Ingredients

  • 1 lb large shrimp, peeled and deveined
  • ¼ cup Dale's seasoning
  • ½ cup honey
  • 1 teaspoon fresh grated ginger
  • 2 tablespoon minced garlic
  • 1 teaspoon red pepper flakes
  • 2 tablespoon butter
  • 2 cups chopped broccoli
  • Olive oil
  • Salt & pepper to taste

Instructions

  1. Prep the Shrimp: In a medium bowl, combine the shrimp with Dale's seasoning and set aside for 10 minutes to marinate.
  2. Cook the Broccoli: In a large skillet, heat a drizzle of olive oil over medium heat. Add the chopped broccoli and season with salt and pepper. Cook for 4-5 minutes until tender. Remove from the skillet and set aside.
  3. Cook the Shrimp: In the same skillet, add the butter and allow it to melt. Add the minced garlic, grated ginger, and red pepper flakes, sautéing for 1 minute until fragrant.
  4. Add the Shrimp: Add the marinated shrimp to the skillet. Cook for 2-3 minutes on each side until they turn pink and opaque.
  5. Add the Honey: Pour the honey over the shrimp and stir to coat. Cook for an additional 1-2 minutes, allowing the sauce to thicken slightly.
  6. Combine: Add the cooked broccoli back to the skillet and toss everything together.
  7. Serve: Enjoy immediately over rice, quinoa, or your favorite side dish!
Honey Garlic Butter Shrimp (1)

How to Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Ensure the shrimp and broccoli are cooled to room temperature before placing them in the container to avoid excess moisture build-up.

How to Reheat

To reheat, warm the shrimp and broccoli in a skillet over medium heat for about 3-4 minutes, stirring occasionally until heated through. If using a microwave, heat in 30-second increments, stirring in between to ensure even heating. Be careful not to overcook the shrimp, as they can become rubbery.

Honey Garlic Butter Shrimp single container

Healthy Swaps

  • Lower Sodium: If you're watching your sodium intake, use a low-sodium soy sauce as a substitute for Dale's seasoning.
  • Sweetener Alternatives: Swap honey with maple syrup or agave nectar for a different flavor profile or a vegan-friendly option.
  • Spice Level: Adjust the red pepper flakes to your preference. For a milder flavor, reduce or omit them. For more heat, add extra flakes or a dash of hot sauce.
  • Add Veggies: Feel free to add more veggies like bell peppers, snap peas, or zucchini for extra nutrition and color.
  • Butter Alternatives: Use a plant-based butter or a drizzle of olive oil for a dairy-free version.

Tips for Cooking Shrimp

  • Don't Overcook: Shrimp cook quickly, usually within 2-3 minutes per side. Overcooking them will make them tough and rubbery. You'll know they're done when they turn pink and opaque.
  • Prep Ahead: If you're short on time, buy pre-peeled and deveined shrimp. Fresh or frozen works fine; just thaw frozen shrimp in cold water before cooking.
  • Season Well: Shrimp have a mild flavor, so don't be afraid to season them well. Marinating them briefly, as in this recipe, enhances their taste.
  • Pat Dry: If using thawed shrimp, pat them dry with a paper towel before marinating. This helps them cook evenly and prevents excess moisture in the pan.

Enjoy this honey garlic butter shrimp as a delicious and simple addition to your meal prep lineup. With its sweet and savory flavor profile, it's sure to become a new favorite!

Honey Garlic Butter Shrimp (1)

Honey Garlic Butter Shrimp and Broccoli

This honey garlic butter shrimp is a flavor-packed dish that rivals any restaurant meal! The sweetness of honey, paired with the savory notes of Dale's seasoning and a touch of red pepper heat, makes for an irresistible combination.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: dinner, Lunch
Cuisine: American
Keyword: one pan, Shrimp
Servings: 4 servings
Calories: 348kcal
Author: Nick Quintero

Ingredients

  • 1 lb shrimp peeled and deveined
  • ¼ cup Dale's seasoning
  • ½ cup honey
  • 1 teaspoon ginger fresh grated
  • 2 tablespoon garlic minced
  • 1 teaspoon red pepper flakes
  • 2 tablespoon butter
  • 2 cups broccoli chopped
  • 1 tablespoon Olive oil
  • salt & pepper to taste

Instructions

  • Prep the Shrimp: In a medium bowl, combine the shrimp with Dale's seasoning and set aside for 10 minutes to marinate.
  • Cook the Broccoli: In a large skillet, heat a drizzle of olive oil over medium heat. Add the chopped broccoli and season with salt and pepper. Cook for 4-5 minutes until tender. Remove from the skillet and set aside.
  • Cook the Shrimp: In the same skillet, add the butter and allow it to melt. Add the minced garlic, grated ginger, and red pepper flakes, sautéing for 1 minute until fragrant.
  • Add the Shrimp: Add the marinated shrimp to the skillet. Cook for 2-3 minutes on each side until they turn pink and opaque.
  • Add the Honey: Pour the honey over the shrimp and stir to coat. Cook for an additional 1-2 minutes, allowing the sauce to thicken slightly.
  • Combine: Add the cooked broccoli back to the skillet and toss everything together.
  • Serve: Enjoy immediately over rice, quinoa, or your favorite side dish!

Notes

Note: Rice not included in macro calculations

Nutrition

Serving: 1serving | Calories: 348kcal | Carbohydrates: 41g | Protein: 17g | Fat: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Peanut Butter - Chocolate Chip Granola Recipe - Gluten-Free - Healthy Snack Ideas

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TL;DR: Crunchy, peanut buttery, and studded with melty chocolate chips, this gluten-free Peanut Butter Chocolate Chip Granola bakes in about 30 minutes and makes 8 meal-prep friendly servings. Store at room temp for up to 2 weeks or freeze for 4-6 months. Keep reading for exact steps, storage, reheating, and smart swaps.

If you love the combo of peanut butter + chocolate, this Peanut Butter Chocolate Chip Granola is your new go-to. It's baked low and slow for maximum crunch, naturally gluten-free when you use certified GF rolled oats, and perfect for snacking, yogurt bowls, or late-night "healthy dessert" cravings. I make a batch on Sunday and portion it out for grab-and-go snacks all week.

Because it's hearty, fiber-rich, and easy to portion, this recipe is a stellar fit for meal prep. If you're looking for more ideas after this, browse our Snack Meal Prep Ideas or check out our Gluten-Free recipe collection for even more options.

Table of Contents

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Why You'll Love This Recipe

  • Freezer-friendly: Keeps beautifully for months with the right container.
  • Crunchy + peanut buttery: Baked at 275°F so the oats dry out without burning, delivering that craveable bite.
  • Gluten-free + simple ingredients: Rolled oats, peanut butter, honey, vanilla, chocolate chips, and salt.
  • Budget-friendly snack prep: Five minutes to mix, then the oven does the work.
  • Versatile: Great by the handful, over Greek yogurt, with almond milk, or on a fruit parfait.

Ingredients

Makes 8 servings (about 1 cup each)

  • 5 cups gluten-free rolled oats
  • ½ cup peanut butter (I like a creamy, pourable PB; warm it slightly if thick)
  • ½ cup honey
  • 1 teaspoon vanilla extract
  • 1 teaspoon salt (or to taste)
  • ½ cup chocolate chips

Pro tip: If your peanut butter isn't easily pourable, gently warm it with the honey until smooth before mixing.

granola-recipe-ingredients-healthy-snack-ideas

How to Make

Step 1: Prep

  • Preheat oven to 275°F.
  • Line a rimmed baking sheet with foil (leave an overhang to lift the granola out later) or parchment.

Step 2: Mix

  • In a large bowl, stir together oats, peanut butter, honey, vanilla, and salt until the oats are evenly coated.
  • Do not add the chocolate chips yet-they'll go in after baking to hold their shape.

Step 3: Bake

  • Spread the mixture into an even layer on the prepared sheet.
  • Bake 15 minutes, stir, then bake 15 minutes more (about 30 minutes total).
  • You're looking for lightly golden edges and a dry-to-the-touch surface.

Step 4: Finish + Cool

  • Fold in chocolate chips. Let cool completely before storing for maximum crunch.
  • Remove from the oven and cool 10 minutes (cooling helps clusters set).

How to Store

  • Room Temperature (Best): Transfer to an airtight container and keep at room temp for up to 2 weeks. Avoid the fridge-granola can pick up odors and soften.
  • Freezer: Yes. Store in an airtight, freezer-safe container or zip-top bag for 4-6 months. Press out excess air. Thaw at room temp before serving.

How to Reheat or Re-Crisp

  • If your granola loses crunch (hello, humid day), spread it on a sheet pan and bake at 300°F for 3-6 minutes to re-crisp. Cool completely before sealing again.
  • For warm yogurt bowls, I like to toast a portion in a dry skillet for 1-2 minutes over medium heat.

Nutrition Facts (per 1-cup serving)

  • Calories: 409
  • Protein: 11.3g
  • Carbohydrates: 62.7g
  • Fat: 14.1g (Sat Fat: 3.9g)
  • Fiber: 6.4g
  • Sugar: 26.5g
  • Sodium: 376mg
  • Calcium: 47.6mg | Iron: 2.7mg | Potassium: 299mg | Vitamin A: 25 IU | Vitamin C: 0.1mg

Rolled oats are a solid source of dietary fiber, which helps with satiety and digestion, and supports overall diet quality.

meal-prep-on-fleek-granola-recipe-healthy-snack-ideas

Helpful Tips & Ingredient Swaps

  • Yogurt topper: Serve over Greek yogurt to bump protein-an easy win for breakfast meal prep.
  • Make it dairy-free: Use dairy-free chocolate chips.
  • Refined sugar alternative: Swap honey for maple syrup (flavor will be a touch darker and more caramelly).
  • Add-ins to try: Chopped peanuts or almonds (for extra crunch), chia or flax (for fiber), unsweetened coconut flakes (fold in during the last 10 minutes of baking).
  • Bigger clusters: After the first 15-minute bake, press the mixture firmly back into an even layer before the second bake; don't over-stir at the end.

Serving Ideas

  • Classic parfait: Greek yogurt + sliced banana + granola + drizzle of honey.
  • PB&J bowl: Strawberry slices + a spoon of peanut butter + granola.
  • Milk + cereal vibe: Almond milk and a handful of berries.
  • Trail-style snack: Mix with roasted peanuts and extra dark chocolate chunks for on-the-go energy.

More Healthy Snack Prep to Try

  • Strawberry Chocolate Almond Granola Squares
  • Cinnamon Raisin Granola
  • Easy Gluten-Free Fall Breakfast Granola

And don't forget to browse our Recipe Index for thousands of meal-prep-friendly ideas.

pb-chocolate-granola-healthy-snack-ideas

FAQs

Can I make this without peanut butter?

Yes. Swap almond butter or sunflower seed butter. If your nut/seed butter is very thick, warm it with the honey so it coats the oats evenly.

Can I use quick oats instead of rolled oats?

Rolled oats give the best chunky texture. Quick oats will bake, but the texture will be finer and less crunchy. If using quick oats, check doneness a few minutes earlier.

Is this recipe fully gluten-free?

Use certified gluten-free rolled oats and gluten-free chocolate chips to keep the recipe GF.

What's the best way to store this meal prep?

Room temp in an airtight container is ideal for up to 2 weeks. Avoid the fridge-moisture and odors can soften the granola.

Can I freeze this? How should I thaw?

Absolutely. Freeze for 4-6 months in an airtight container. Thaw at room temperature, then re-crisp in a 300°F oven for 3-6 minutes if needed.

Final Thoughts

When I prep this granola, I portion it into 8 containers right away so snacks are set for the week-no guesswork, no hanger. If you love having healthy options ready when you need them, pair this with one new snack or breakfast from our site each week and build a steady routine that sticks.

If you love this recipe, check out the Workweek Lunch Weekly Meal Plans to make healthy meal prep simple and stress-free all week long.

Peanut Butter - Chocolate Chip Granola Recipe - Gluten-Free

Peanut Butter - Chocolate Chip Granola Recipe - Gluten-Free

Because everyone knows peanut butter and chocolate chips are just bomb.  Here is a gluten-free granola recipe with one of natures best combinations.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 4 servings
Calories: 409.01kcal
Author: Nick Quintero

Ingredients

  • 5 cups Gluten-Free rolled oats
  • ½ cup Nuts 'n More peanut butter
  • ½ cup Honey
  • 1 teaspoon Vanilla extract
  • 1 teaspoon Salt Or to taste
  • ½ cup Chocolate chips

Instructions

  • Line a baking sheet with foil
  • Preheat oven to 275 degrees
  • Combine all ingredients except chocolate chips
  • Mix well
  • Evenly spread on baking sheet
  • Bake for15 minutes
  • Remove from oven and Stir
  • Bake for additional 15 minutes
  • Remove from oven and allow to cool for 10min
  • Mix in chocolate chips
  • Serve over greek yogurt for an extra boost of protein!

Video

Notes

ROLLED OATS TIP:
Rolled oats are a rich source of dietary fiber. Their high fiber content
also aids in digestion and play a significant role in satiety, diet quality
and lowering blood pressure

Nutrition

Serving: 1cup | Calories: 409.01kcal | Carbohydrates: 62.65g | Protein: 11.3g | Fat: 14.05g | Saturated Fat: 3.89g | Cholesterol: 1.69mg | Sodium: 376.28mg | Potassium: 298.93mg | Fiber: 6.43g | Sugar: 26.49g | Vitamin A: 25.2IU | Vitamin C: 0.11mg | Calcium: 47.58mg | Iron: 2.68mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Garlic Shrimp Meal Prep Recipe (Easy & Delicious!)

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If there's one thing I love about meal prep, it's finding recipes that are fast, flavorful, and incredibly satisfying. This garlic shrimp recipe is all that and more-it comes together in under 30 minutes, making it perfect for busy weeknights or weekend meal prep.

Garlic Shrimp Meal Prep

The sweet and savory garlic sauce caramelizes beautifully, coating the shrimp in a sticky, flavorful glaze. Pair it with steamed broccoli and rice for a well-balanced, protein-packed meal that you'll look forward to eating all week!

Table of Contents

Why This Recipe Works for Meal Prep

✔ Quick & Easy - Ready in just 30 minutes from start to finish!
✔ Balanced & Nutritious - High-protein shrimp, fiber-rich broccoli, and carbs for energy.
✔ Great for Reheating - The sauce keeps the shrimp tender and flavorful all week.
✔ Versatile - Swap out ingredients based on what you have on hand!

Ingredients You'll Need

  • 1 lb shrimp (peeled and deveined)
  • 1 ½ tablespoon garlic (minced)
  • 2 tablespoon honey
  • 2 ½ tablespoon ketchup
  • 2 tablespoon soy sauce
  • 1 tablespoon black pepper
  • ½ tablespoon salt
  • 1 ½ tablespoon butter
  • 1 ½ cups rice (or preferred grain)
  • 2 cups broccoli (steamed)

How to Make Garlic Shrimp

  • Make the Sauce - In a medium-sized mixing bowl, combine the garlic, honey, ketchup, soy sauce, salt, and black pepper. Stir well.
  • Cook the Sauce - Heat a medium-sized skillet over medium heat and add the butter. Once melted, pour in the sauce mixture. Let it simmer for 3-5 minutes until it thickens and becomes slightly caramelized.
  • Cook the Shrimp - Add the shrimp to the pan and cook for 1-2 minutes per side, or until the shrimp turns pink and opaque. Remove from heat immediately to prevent overcooking.
  • Prepare the Sides - While the shrimp is cooking, prepare your rice according to the package instructions. Steam the broccoli until tender.
  • Portion & Store - Divide the shrimp, ½ cup of rice, and 1 cup of broccoli into meal prep containers.
  • Enjoy! - Serve immediately or store in the fridge for up to 4 days for easy meals throughout the week!

How to Store & Reheat

  • Refrigerate: Store in airtight containers in the fridge for up to 4 days.
  • Freeze: If freezing, store the shrimp and rice separately to prevent sogginess. It will keep well for up to 2 months.
  • Reheat:
    • Microwave: Heat in 30-second intervals until warm. Add a splash of water if needed.
    • Stovetop: Reheat in a skillet over medium heat with a splash of water to prevent drying out.

Commonly Asked Questions

Can I use frozen shrimp?

Yes! Just thaw them overnight in the fridge or run them under cold water for a few minutes before cooking.

What if I don't have soy sauce?

You can substitute coconut aminos or tamari for a gluten-free alternative.

Can I swap the rice for a lower-carb option?

Absolutely! Try cauliflower rice or quinoa for a different spin.

Can I make this spicier?

Yes! Add red pepper flakes, Sriracha, or chili garlic sauce for some heat.

Try More Easy Meal Prep Recipes!

If you love this garlic shrimp meal prep, here are a few other delicious recipes to try this week:

🍠 Creamy Sweet Potato & Sausage Pasta
🍲 Freeze-Friendly Instant Pot Steakhouse Chili
🥩 Air Fryer Steak Hack

Want to Simplify Your Meal Planning?

Meal prep doesn't have to be overwhelming! If you're looking for a stress-free way to plan, prep, and cook healthy meals every week, check out the Workweek Lunch Meal Planner. It takes the guesswork out of meal planning so you can eat well without spending hours in the kitchen.

Click here to streamline your meal prep today!

Garlic Shrimp Meal Prep

Garlic Shrimp Meal Prep Recipe (Easy and Delicious!)

This easy garlic shrimp is succulent shrimp tossed in an easy garlic sauce. The perfect quick dinner or appetizer!
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: keto, paleo, Shrimp
Servings: 4 servings
Calories: 457kcal
Author: Nick Quintero

Ingredients

  • 1 lb shrimp peeled and deveined
  • 1 ½ tablespoon garlic minced
  • 2 tablespoon honey
  • 2 ½ tablespoon ketchup
  • 2 tablespoon soy sauce
  • 1 tablespoon black pepper
  • ½ tablespoon salt
  • 1 ½ tablespoon butter
  • 1 ½ cups rice or preferred grain
  • 2 cups broccoli steamed

Instructions

  • Make the Sauce - In a medium-sized mixing bowl, combine the garlic, honey, ketchup, soy sauce, salt, and black pepper. Stir well.
  • Cook the Sauce - Heat a medium-sized skillet over medium heat and add the butter. Once melted, pour in the sauce minture. Let it simmer for 3-5 minutes until it thickens and becomes slightly caramelized.
  • Cook the Shrimp - Add the shrimp to the pan and cook for 1-2 minutes per side, or until the shrimp turns pink and opaque. Remove from heat immediately to prevent overcooking.
  • Prepare the Sides - While the shrimp is cooking, prepare your rice according to the package instructions. Steam the broccoli until tender.
  • Portion & Store - Divide the shrimp, ½ cup of rice, and 1 cup of broccoli into meal prep containers.
  • Enjoy! - Serve immediately or store in the fridge for up to 4 days for easy meals throughout the week!

Video

Nutrition

Serving: 1meal | Calories: 457kcal | Carbohydrates: 72g | Protein: 30g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 194mg | Sodium: 1648mg | Potassium: 602mg | Fiber: 3g | Sugar: 12g | Vitamin A: 462IU | Vitamin C: 41mg | Calcium: 130mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Healthy Habits You Should Build in Your 20s to Thrive in Your 30s

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If you're serious about feeling your best well into your 30s and beyond, now's the time to lay the groundwork. The habits you carry forward can become a strong advantage later...physical, emotional, and mental resilience all stack up over time. In your 20s, it's not about perfection, but consistency. Below are some of the most effective habits you can build now, with evidence and practical tips to make them stick.

Table of Contents

What Wellness Really Means

Before diving into habits, it helps to clarify what "wellness" is. It's not just the absence of disease. The World Health Organization defines health as "a state of complete physical, mental and social well-being, and not merely the absence of disease." World Health Organization

Likewise, the Global Wellness Institute describes wellness as the active pursuit of healthy choices and lifestyles that support holistic health. Global Wellness Institute

So building wellness in your 20s means working across multiple domains, not just the gym or diet.

1. Move Often - Don't Let Sedentary Habits Settle In

We already know that sitting too much is harmful - even for people who exercise. Studies show that prolonged sedentary time is associated with higher risk of cardiovascular disease, metabolic disorders, and certain cancers. PMC

  • People who sit more than 8 hours a day (with little physical activity) have a mortality risk comparable to smoking or obesity. Mayo Clinic
  • Sedentary behavior is linked to weight gain, impaired glucose metabolism, and negative impacts on mental health. PMC

Tips to Make Movement a Habit

  • Break up long sitting sessions: stand every 30-60 minutes and walk for 2-3 minutes.
  • Incorporate "micro-movements" - take stairs, park farther, walk during calls.
  • Build a regular strength + cardio routine (150 minutes/week of moderate activity is a good target).
  • Track steps or active minutes using a fitness tracker to stay accountable.

2. Eat for Longevity, Not Just the Day

Your 20s might feel like "I can eat anything," but establishing smart eating habits now pays huge dividends later. The standard Western diet of ultra-processed foods, refined carbs, and excessive sugar is strongly associated with obesity, type 2 diabetes, and heart disease.

Focus on whole foods:

  • A rotation of vegetables, fruits, legumes, whole grains, lean proteins, nuts, seeds.
  • Minimize ultra-processed foods, sugary drinks, and heavily refined grains.
  • Cook at home as often as possible - you control ingredients and portions.

In your 20s, you can also experiment and find the eating style that works for you (e.g. plant-forward, Mediterranean, etc.), rather than chasing diet fads.

3. Hydration Matters

Water isn't just a "luxury" - it's fundamental. Proper hydration supports digestion, circulation, skin health, kidney function, and helps regulate appetite.

Some things to keep in mind:

  • Drink plain water first. Reduce intake of sugary drinks, sodas, and energy drinks.
  • Caffeinated drinks can act as mild diuretics; offset them with extra water.
  • Use a water bottle you like, track intake, and set reminders if needed.
  • Consider timing - aim for a glass in the morning, before meals, and during activity.

Related: Dehydration: What Is It and How to Avoid It

4. Prioritize Quality Sleep

Your 20s may feel like a juggle - social, work, travel - but sleep is non-negotiable for long-term health. Sleep deprivation impairs memory, immune function, hormonal balance, mood, and cognitive performance.

To protect your future self:

  • Aim for 7-8 hours of sleep nightly.
  • Create a wind-down routine (no screens 30-60 minutes before bed).
  • Avoid heavy meals, caffeine late in the day, and alcohol close to bedtime.
  • Keep a regular sleep schedule, even on weekends.

Related: How To Sleep Better : Tips and Tricks

5. Build a Skincare Foundation

Your skin in your 30s is largely determined by habits in your 20s. What you do now can slow or accelerate aging.

Core steps:

  • Cleanse, tone, moisturize - daily basics.
  • Use broad-spectrum SPF (UVA + UVB) every single day - sun damage is a major driver of premature aging and skin cancer.
  • Incorporate gentle exfoliation (mechanical or chemical) 1-2x/week depending on your skin type.
  • Treat skin as part of wellness, not vanity - it reflects internal health.

6. Cultivate Work-Life Harmony

Burnout in your 30s often starts in your 20s. Overworking, ignoring rest, and letting work bleed into personal life sets the stage for chronic stress, anxiety, and fatigue.

  • Set boundaries: define work hours and off-time.
  • Schedule rest, social connection, hobbies, and travel.
  • Learn to say "no" - not everything is worth your time, energy, or emotional bandwidth.
  • Reflect periodically: are you doing what truly matters to you?

7. Choose Meaningful Work

This may sound lofty, but finding work you care about isn't optional - it's vital for long-term well-being. Doing a job you don't respect or enjoy feeds resentment and mental strain over time.

  • Use early career years to try different paths.
  • Pay attention to how jobs make you feel - energized or drained?
  • Align your work with your values when possible.
  • Seek roles that contribute meaningfully to others or to causes you care about.

8. Connect with Nature

We spend too much time indoors. But nature offers benefits that can't be replicated: mood uplift, reduced anxiety, enhanced creativity, and better immune function.

  • Start with small doses: walk in a park, goal for 15-30 minute outdoor breaks daily.
  • Explore trails, hiking, or outdoor sports on weekends.
  • Make "green time" nonnegotiable - nature is one of the cheapest, most powerful wellness tools.

Final Thoughts

These habits are simple, but building them consistently over your 20s sets you up for a healthier, more resilient life in your 30s and beyond. Even if you start late or stumble along the way, it's never too late to begin. Your future self will thank you.

If you want a roadmap to put this all into consistent practice, especially around nutrition and movement, check out the Workweek Lunch Weekly Meal Plans.

It's a tool to take the guesswork off your plate and support sustainable wellness.

Healthy Habits You Should Do In Your 20's For A Healthy 30's

 

 

Apple BBQ Meatloaf & Mashed Potato Meal Prep

by 3 Comments

Apple BBQ Meatloaf and Mashed Potato Meal Prep is not your grandma's meatloaf! This recipe is grain-free, naturally sweetened with fresh apple, and perfectly paired with creamy mashed potatoes and green beans for a balanced, hearty meal.

Table of Contents

Not every day do you see meatloaf with apples and barbecue sauce, right? The apple adds moisture and a touch of sweetness, while BBQ sauce brings smoky, tangy flavor. Best of all - this meal freezes and reheats beautifully, making it perfect for meal prep.

Want to save time in the kitchen every week? Our Workweek Lunch Weekly Meal Planner helps you plan, shop, and cook with ease so you can enjoy delicious meals without the stress.

Apple BBQ Meatloaf & Mashed Potato Meal Prep

Ingredients

For the Meatloaf

  • 1 ¼ lbs grass-fed beef
  • 2 large eggs
  • 2 tablespoon red onion, chopped
  • 1 small apple, peeled and grated
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
  • ½ cup BBQ sauce (plus more for serving)
  • ⅓ cup almond flour
  • Salt and pepper, to taste

For the Potatoes

  • 2 large russet potatoes
  • 1 cup unsweetened dairy-free milk
  • 1 tablespoon parsley
  • Salt and pepper, to taste
Apple BBQ Meatloaf & Mashed Potato Meal Prep

Instructions

  1. Start the potatoes - Peel, chop, and boil the potatoes until fork tender.
  2. Mix the meatloaf - While potatoes are boiling, grate the apple and combine all meatloaf ingredients in a large bowl. Mix by hand for best texture.
  3. Shape and bake - Transfer the meatloaf mixture to a loaf pan and bake at 375°F (190°C) for about 45-55 minutes, or until cooked through. Brush the top with extra BBQ sauce in the last 10 minutes.
  4. Mash the potatoes - Drain potatoes, add dairy-free milk, parsley, salt, and pepper, then mash until smooth.
  5. Steam green beans (optional) - Steam or blanch until tender-crisp for a fresh, vibrant side.
  6. Assemble - Slice the cooled meatloaf, divide into meal prep containers with mashed potatoes and green beans.
Apple BBQ Meatloaf & Mashed Potato Meal Prep

How to Store

  • Fridge: Store in airtight containers for up to 4 days.
  • Freezer: Freeze fully cooked meatloaf and potatoes for up to 3 months. Thaw overnight in the fridge or reheat directly from frozen in the microwave.

How to Reheat

  • Microwave: Heat for 2-3 minutes, stirring potatoes halfway.
  • Oven: Cover with foil and reheat at 350°F (175°C) for 15-20 minutes until heated through.

Substitutions

  • Protein: Swap beef for ground turkey, chicken, pork, or veal.
  • Potatoes: Try roasted red potatoes or rice for a different texture.
  • BBQ Sauce: Choose a low-sugar option for a paleo/Whole30-friendly meal.

If you want more recipes like this, plus a plan that tells you exactly what to cook every week, check out the Workweek Lunch Weekly Meal Planner. You'll get done-for-you menus, grocery lists, and meal prep tips that make eating healthy so much easier.

Apple BBQ Meatloaf & Mashed Potato Meal Prep
Apple BBQ Meatloaf & Mashed Potato Meal Prep

Apple BBQ Meatloaf & Mashed Potato Meal Prep

Traditional meatloaf gets a hearty makeover with this recipe, which has shredded apple for a little sweetness and moisture. Serve with mashed potatoes and green beans for an all-American meal!
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Prep Time: 40 minutes
Cook Time: 50 minutes
Total Time: 1 hour 30 minutes
Course: Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 501kcal
Author: Nick Quintero

Ingredients

Meatloaf

  • 1.25 pounds grass fed beef
  • 2 large eggs
  • 2 tablespoon red onion chopped
  • 1 small apple peeled and grated
  • 1 teaspoon onion powder
  • ½ tsp paprika
  • ½ cup Whole30 approved BBQ sauce plus more for serving, optional
  • ⅓ cup almond flour
  • Salt and pepper to taste

Mashed Potatoes

  • 2 large russet potatoes
  • 1 cup almond milk or milk of choice
  • 1 tablespoon parsley chopped
  • Salt and pepper to taste

Instructions

  • Preheat the oven to 350 F. Grease the inside of a 9"x5" baking pan and set aside.
  • Place the potatoes with the skin on in a pot of boiling water and boil for 30 to 40 minutes or until they can be easily pierced through with a fork.
  • While the potatoes are cooking, whisk together the eggs with the red onion, grated apple, onion powder, paprika, salt, pepper, and almond flour in a large mixing bowl.
  • Add the meat to the bowl and gently incorporate it with your hands. Transfer mixture to the greased pan.
  • Bake at 350 F for 30 minutes. Remove it from the oven and spoon or brush the BBQ sauce over the top.
  • Return the meatloaf to the oven for another 10 to 15 minutes or until it has set. Remove it from the oven and let it rest in the pan for 10 minutes before removing and slicing.
  • While the meatloaf sets, remove the potatoes from the pot of water if you haven't done so already, and mash them with the almond milk, salt, pepper, and parsley. Transfer the potatoes to waiting meal prep containers
  • Remove the meatloaf from the pan carefully and transfer to a cutting board. Slice it and transfer the slices to meal prep containers, along with the mashed potatoes. Serve also with steamed green beans or broccoli, if desired.

Notes

Macros for 1 out of 4 servings:
33g Protein | 28g Carbs | 29g Fat | 501 Calories
  • you can lower the fat count in this recipe by using a 96% lean ground beef or ground turkey/turkey breast

Nutrition

Serving: 1meal | Calories: 501kcal | Carbohydrates: 28g | Protein: 33g | Fat: 29g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

10 Minute Ab Workout For a Rock-Hard Midsection

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Strong abs aren't just about looks... they're the foundation for nearly every movement your body makes. While a chiseled midsection can be a confidence booster, your core muscles also protect your spine, improve posture, and enhance performance in nearly every sport or workout.

But here's the truth: abs are made in the kitchen. You'll need a clean, nutrient-rich diet to shed enough body fat for your abs to show. That's where meal prep comes in handy (more on that at the end). In the meantime, this quick 10-minute ab workout will help you build strength, stability, and definition.

10 Minute Home Ab Workout

What You'll Need

  • Space: Enough room to move without obstruction
  • Mat: A padded exercise mat (or a carpeted area if you're at home)
  • Mindset: Commitment to give your core your best effort for just 10 minutes

How to Do This Workout

  • Perform each move back-to-back with minimal rest (circuit style)
  • Beginners: 1 circuit
  • Intermediate: 2 circuits
  • Advanced: 3 circuits
  • Rest 1-2 minutes between circuits if needed, or skip rest for extra intensity

The 10 Minute Ab Circuit

  1. Crunch - 15-20 reps
    Focus on controlled movement and squeezing your abs at the top.
  2. Leg Lift - 15-20 reps
    Keep your lower back pressed into the mat.
  3. Bicycle - 15-20 reps (per side)
    Twist through your core, not just your shoulders.
  4. Plank - Hold for 30 seconds
    Keep your body in a straight line from head to heels.
  5. Reverse Crunch - 15-20 reps
    Pull knees toward your chest without swinging your legs.
  6. Toe Toucher - 15-20 reps
    Reach for your toes while keeping legs straight for max activation.

Pro Tips for Success

  • Keep movements slow and controlled, try not to use any momentum
  • Exhale during the exertion phase of each move
  • Pair this workout with a balanced meal plan for best results
10 Minute Home Ab Workout
Article Courtesy Of Weik Fitness

Want your core to really pop? The real magic happens when you pair workouts like this with a plan for what you eat all week. Our Workweek Lunch Weekly Meal Planner helps you save time, stay consistent, and fuel your body with delicious, balanced meals... no diet culture required.

Top 10 Foods That Help You Fight Inflammation

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I've had my fair share of weeks where I'm feeling a little "off." Maybe it's bloating, fatigue, or that low-key joint stiffness that creeps in when I'm stressed, under-slept, or not eating my best.

Sound familiar?

That's why I'm always thinking about inflammation-and more importantly, how I can fight it with real food instead of just reaching for a pill.

Here's what I've learned: chronic inflammation can be caused by a mix of diet, stress, poor sleep, and a sedentary lifestyle. Over time, it can contribute to serious issues like heart disease, diabetes, and even autoimmune flare-ups. But the good news? You have more control than you think-and it starts in the kitchen.

Table of Contents

Want a simpler way to plan meals that support your goals?

Try the Workweek Lunch Meal Planner - a supportive, no-diet tool that helps you stay consistent, flexible, and feel better in your body without overthinking what's for dinner.

Chronic inflammation can lead to health problems such as:

  • Heart Disease
  • Cancer
  • Obesity
  • Diabetes
  • Arthritis

There has also been some evidence that inflammation is connected to your gut health. So, eating a diet that is healthy for your gut will not only leave you feeling better but looking better too! Ironically, the foods that your gut likes best are also the ones that help reduce and prevent inflammation!

Adding these Top 10 Anti-Inflammatory Foods into your diet will not only help heal our body but also add color, flavor, and tons of nutrients.

Foods that Fight Inflammation

Turmeric

This Anti-Inflammatory food is the crem dela crem of anti-inflammatory foods. It contains the active ingredient curcumin which has been proven to be more beneficial than many prescribed drugs. Add a sprinkle to eggs, oatmeal or even on your chicken. Or give this refreshing drink a try!

Pro tip: Pair it with black pepper to help your body absorb the curcumin more effectively.

Ginger

Ginger contains natural chemicals that work in your stomach and intestines to reduce inflammation (did we just reference gut health? We think so!) Grate it on chicken, add it to salads or mix into your pancake batter. We are loving this Ginger Garlic Baked Chicken Recipe! 

Bone Broth

Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine, and proline. The collagen in bone broth heals and reduces gut inflammation. Try using it as a soup base or even drinking it warm for a healthy snack. You can learn how to make your own bone broth here!

- Foods that Fight Inflammation : Bone Broth

Salmon

Salmon is one of the best types of fish you can eat on an anti-inflammatory diet due to its high omega-3 levels. You can bake, grill or saute a beautiful piece of wild caught salmon and serve it with a green veggie for an easy and healthy anti-inflammatory meal. This Garlic-Ginger Salmon Recipe is super easy! 

Blueberries

Blueberries are full of phytonutrients which give them their anti-inflammatory abilities. These dark colored berries are also loaded with antioxidants for a double win. Use blueberries on top of your oatmeal, in a salad or your favorite summertime smoothie. Or give them a whole new twist with this Blueberry Red Bell Pepper Salsa!

Cherries

Cherries are on of the top anti-inflammatory foods. They are used frequently among endurance athletes to reduce muscle damage and pain during exercise. Eat cherries fresh, put them on top of oats or even drink their juice for maximum health benefits. Or give them a savory twist with this Rosemary Cherry Balsamic Roasted Chicken Dish! 

Lentils

Not only are lentils full of fiber and a slow digesting carb so they don't spike your blood sugar, but they are also an anti-inflammatory food and an excellent source of vegan protein. Use them in a side dish, a chilled summer salad or your favorite chili recipe. This Roasted Golden Beet Citrus and Lentil Salad is one dish we are definitely trying!

Garlic

Garlic is naturally high in the antioxidant quercetin, known to help the body fight inflammation. Garlic also contains sulfur compounds that stimulate the immune system to fight disease. We probably don't need to tell you how to use garlic, but just in case you are wondering you can mince it and add it to homemade salad dressings, soups, stews or even saute with a bit of olive oil and cook your favorite chicken dish like this 40 Cloves Of Garlic Chicken Recipe. 

Walnuts

Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids. They are also rich in antioxidants, making them a double win! Top your oatmeal with them, add them into your baked cookies or homemade granola bars or even use them to crust chicken. Or better yet, give this Basil Walnut Pesto Recipe a try! It's the perfect topping for your omega-3 packed salmon!

Flax Seed

The Alpha-linolenic acids in flax seed give them a big boost of anti-inflammatory goodness. Just a sprinkle here and there will help boost those omega-3's that reduce inflammation. Enjoy them sprinkled on oats, as a crust for chicken or fish or in a refreshing Blueberry Flax Superfoods Smoothie.


And the list goes on. There are well over 20 more incredible anti-inflammatory foods out there. Get creative. Switch up which you use and how you use them based on the seasons, the colors, the flavors, and your palate. The combinations to reduce inflammation (and heal your gut) are endless.

 Q: Can I reduce inflammation with food alone?

A: Not completely. Food is just one piece of the puzzle. Managing stress, getting enough sleep, and moving your body also play a huge role. But diet can make a big difference-and these foods are a great place to start.

Q: How long does it take to notice a change?

A: That depends on your body. Some people notice improvements in energy, digestion, and joint pain within a few days to a few weeks. Consistency is key.

Q: Are there foods I should avoid?

A: Yes. Try cutting back on ultra-processed foods, refined sugars, fried foods, and excessive alcohol. These can worsen inflammation and make you feel sluggish.

Final Thoughts

Adding anti-inflammatory Foods That Help You Fight Inflammation into your weekly meal prep is one of the easiest ways to support your body and feel more energized. Whether you're battling bloating, recovering from a tough workout, or just trying to eat more intentionally-this list is a great place to start.

So go ahead-build your grocery list, pick a few of these to try this week, and give your body what it really needs: nourishment.

👉 Need help planning your meals? The Workweek Lunch Planner makes it easy to prep delicious, inflammation-fighting meals without stressing over what to cook.

Let me know in the comments-what anti-inflammatory food do you love most? Or better yet, tag me in your next recipe using one of these ingredients!

Now You're In The Know

Foods that Fight Inflammation

Baked Salmon Meatballs with Avocado Crema

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Salmon is one of my go-to proteins for meal prep because it's packed with nutrients, cooks quickly, and pairs well with so many flavors. These Baked Salmon Meatballs take all the benefits of salmon and turn them into bite-sized, flavor-packed perfection. They're baked (not fried), super easy to make, and topped with a light avocado crema that brings everything together.

Baked salmon meatballs with avocado crema

Whether you meal prep them for the week or serve them up fresh for dinner, these meatballs are a game-changer in any high-protein meal rotation. And if you're short on time, you can even cook them in the air fryer for an even faster meal!

Let's get cooking.

Table of Contents

Ingredients

For the Meatballs:

  • 1 lb skinless salmon, cut into chunks
  • ½ medium onion, grated
  • ¼ cup whole wheat breadcrumbs
  • 1 cup watercress, finely chopped
  • 1 egg white
  • 1 tablespoon garlic, minced
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika
  • ½ teaspoon ground oregano

For the Avocado Crema:

  • 1 ripe avocado
  • ¼ cup plain Greek yogurt
  • 1 tablespoon lime juice
  • 1 small garlic clove, minced
  • ½ teaspoon salt
  • 2 tablespoon water (adjust for desired consistency)
Baked salmon meatballs ingredients

How to Make Baked Salmon Meatballs

Oven Method (Best for Meal Prep)

  1. Preheat the Oven - Set your oven to 350°F and line a baking sheet with parchment paper or lightly grease it.
  2. Prepare the Salmon - Place the salmon chunks in a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
  3. Mix the Ingredients - Add the grated onion, breadcrumbs, watercress, egg white, garlic, and seasonings. Mix everything until well combined.
  4. Form the Meatballs - Scoop about 2 tablespoons of the mixture and roll it into a ball. Place on the prepared baking sheet.
  5. Bake - Bake for 15-18 minutes or until the meatballs are firm and cooked through.
  6. Make the Avocado Crema - While the meatballs bake, blend all the crema ingredients until smooth.
  7. Serve & Enjoy - Drizzle with the avocado crema and serve over rice, salad, or roasted veggies.

How to Make Air Fryer Salmon Meatballs (Quick Method)

  1. Preheat your air fryer to 375°F.
  2. Follow Steps 2-4 from the oven method to prepare the meatballs.
  3. Air Fry - Place the meatballs in the air fryer basket in a single layer (do not overcrowd). Air fry for 8-10 minutes, shaking halfway through.
  4. Make the Crema - Blend all crema ingredients until smooth.
  5. Serve & Enjoy - Drizzle with the crema and serve as desired.

Commonly Asked Questions

Can I use canned salmon instead of fresh salmon?

Yes! If using canned salmon, make sure it's well-drained and flaked before mixing it with the other ingredients. You may need to reduce the breadcrumbs slightly since canned salmon is drier.

What can I use instead of breadcrumbs?

If you're gluten-free or low-carb, swap the breadcrumbs for almond flour or crushed pork rinds.

Can I freeze these meatballs?

Absolutely! Once cooled, place them on a baking sheet to freeze individually, then transfer them to an airtight container. They'll keep for up to 3 months in the freezer. Reheat in the oven at 350°F for 10-12 minutes or in the air fryer for 5-7 minutes.

What should I serve these with?

These meatballs pair well with white or brown rice, quinoa, a fresh Greek salad, roasted veggies, or even in a wrap.

How do I store and reheat leftovers?

Store meatballs in an airtight container in the fridge for up to 4 days. Reheat in the air fryer at 350°F for 4-5 minutes or in the microwave for 1-2 minutes.

These Baked Salmon Meatballs with Avocado Crema are a perfect high-protein, easy-to-make meal that works for meal prep or a quick weeknight dinner. If you try them, let me know how they turn out!

Baked salmon meatballs in meal prep container

Baked Salmon Meatballs with Avocado Crema

These high protein salmon balls are quick and easy to make with basic pantry staples, budget-friendly, and perfect for the whole family.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes
Course: Appetizer, dinner, Lunch, Main Course
Cuisine: American, Mediterranean, Seafood
Diet: Low Calorie, Low Fat
Keyword: air fryer, baked, healthy, high protein, Meatballs, quick, Salmon
Servings: 4 servings
Calories: 213kcal
Author: Nick Quintero

Ingredients

For the Meatballs:

  • 1 lb skinless salmon cut into chunks
  • ½ onion grated
  • ¼ cup whole wheat breadcrumbs
  • 1 cup watercress finely chopped
  • 1 egg white
  • 1 tablespoon garlic minced
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika
  • ½ teaspoon ground oregano

For the Avocado Crema:

  • 1 ea avocado
  • ¼ cup Greek yogurt plain
  • 1 tablespoon lime juice
  • 1 ea garlic clove minced
  • ½ teaspoon salt
  • 2 tablespoon water adjust for desired consistency

Instructions

  • Oven Method (Best for Meal Prep)
  • Preheat the Oven - Set your oven to 350°F and line a baking sheet with parchment paper or lightly grease it.
  • Prepare the Salmon - Place the salmon chunks in a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
  • Mix the Ingredients - Add the grated onion, breadcrumbs, watercress, egg white, garlic, and seasonings. Mix everything until well combined.
  • Form the Meatballs - Scoop about 2 tablespoons of the mixture and roll it into a ball. Place on the prepared baking sheet.
  • Bake - Bake for 15-18 minutes or until the meatballs are firm and cooked through.
  • Make the Avocado Crema - While the meatballs bake, blend all the crema ingredients until smooth.
  • Serve & Enjoy - Drizzle with the avocado crema and serve over rice, salad, or roasted veggies.

Video

Nutrition

Serving: 1meal | Calories: 213kcal | Carbohydrates: 11g | Protein: 26g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Cholesterol: 63mg | Sodium: 824mg | Potassium: 676mg | Fiber: 1g | Sugar: 1g | Vitamin A: 449IU | Vitamin C: 10mg | Calcium: 64mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Chicken Penne With Asparagus and Pistachios

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Penne pasta is the centerpiece of this Chicken Penne Meal Prep recipe. Many kinds of pasta are named after the thing they look the most like. This case is no different!

Penne pasta is named after 'penna' which means 'pen' in Italian. This pasta do look like those old-fashioned pens or quills. Penne is usually cooked with meat and tomato sauce but also goes extremely well with lighter meats and veggies like chicken and asparagus.

Chicken Penne With Asparagus and Pistachios

Speaking of lighter meats, this recipe is lighter on your waist. We made this ingredient list with a lighter pasta that also delivers the protein by being made from chickpeas instead of the traditional wheat flour.

The chickpea, or garbanzo bean, has fiber and protein as well as carbohydrates, optimizing this meal prep recipe for your weight and fitness goals. Drop in the asparagus, shallots, and pistachios and you have a well-rounded, highly nutritious meal!

How long will Chicken Penne Meal Prep last for?

Your Chicken Penne Meal Prep is great in the fridge for up to 3-4 days which is just right if you eat one portion or more per day. 

Can Chicken Penne Meal Prep be frozen?

Absolutely! This is a perfect meal prep recipe for the freezer if you want to store your Chicken Penne Meal Prep for 2-3 months. Go on and space them out while experimenting with other pasta-rich, or pasta-free lunches and dinners you make yourself.

Chicken Penne With Asparagus and Pistachios

How do you make Chicken Penne Meal Prep?

This dish takes just 5 minutes to prep and 20 minutes to cook for four portions of 620kcal Chicken Penne Meal Prep - with Asparagus and Pistachios! There are three fundamental steps.

  1. First, cook the chicken.
  2. Second, sauté the vegetables.
  3. Third, add butter to the pasta and then add all the rest.

We love it at MPOF when a meal prep recipe has bite-sized instructions!

How to portion Chicken Penne Recipe?

Portion the cooked Chicken Penne Meal Prep into four equal servings with four single-compartment meal prep containers.

If you're more of a stay-at-home meal-prepper, enjoy glass containers which are a better long-term investment.

Chicken Penne With Asparagus and Pistachios

More Chicken meal prep recipes:

Chicken Penne With Asparagus and Pistachios

Other tips for making Chicken Penne Meal Prep:

  1. Use organic asparagus and shallots, if possible. If you have a farmer's market available, take advantage of it!
  2. Create your meal prep with fewer calories and carbohydrates - according to your goals - by using ½ the listed amount of pasta
  3. Use thicken thighs if you prefer dark meat over the light meat of chicken breasts for this meal prep recipe. 
Chicken Penne With Asparagus and Pistachios

Chicken Penne With Asparagus and Pistachios Ingredients:

  • 16 ounces Banza Penne Chickpea Pasta, cooked and rinsed
  • 1 lb. Boneless Skinless Chicken Breast
  • 1 cup  Cut Asparagus
  • ¼ cup Grated Parmesan
  • 2 Tbsp. Finely Chopped Shallot
  • 1 Tbsp. Minced Garlic
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Butter
  • 4 tsp. Chopped Shelled Pistachios
  • ½ tsp. Ground Black Pepper
  • ¼ tsp. Pink Himalayan Salt

 

Chicken Penne With Asparagus and Pistachios

Chicken Penne With Asparagus and Pistachios

This one-pan recipe with simple, yet delicious, ingredients is a snap to make!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Chicken, dinner, gluten free, lunch, main dish, Meal Prep, Pasta
Servings: 4 Meals
Calories: 620kcal
Author: Nick Quintero

Ingredients

  • 16 ounces Banza Penne Chickpea Pasta cooked and rinsed
  • 1 lb. Chicken Breast Boneless Skinless
  • 1 cup Asparagus cut
  • ¼ cup Parmesan Grated
  • 2 Tbsp. Shallot Finely Chopped
  • 1 Tbsp. Garlic Minced
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Butter
  • 4 tsp. Pistachios Chopped Shelled
  • ½ tsp. Black Pepper
  • ¼ tsp. Salt

Instructions

  • Heat skillet over medium-high heat, then adds oil.
  • Season your chicken with salt and pepper and cook ~6-8 minutes on each side. Once fully cooked (reaching an internal temp of 163℉), set aside onto a plate to rest a few minutes, then cut into bite-sized pieces.
  • Next, add to the pan minced garlic, cut asparagus, shallots - sauté until asparagus is bright green and tender (~3 minutes). Once cooked, remove and place in a bowl.
  • Now, add butter and pasta - toss until pasta is coated.
  • Add chicken, sautéed vegetables, seasonings, pistachios, and parmesan - gently toss until well-combined.
  • Serve, store, and enjoy!

Notes

*You can reduce the calories by using only 1 box (4 servings of pasta) 

Nutrition

Serving: 1meal | Calories: 620kcal | Carbohydrates: 68.8g | Protein: 52.3g | Fat: 21g | Fiber: 17.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Original recipe via Meal Prep Mondays

 

Tasty FODMAP Recipes for People Living With IBS

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I've talked to so many people in our Meal Prep on Fleek community who've shared the same struggle: "Everything I eat wrecks my stomach." If that sounds familiar, I get it. Digestive issues like IBS can make eating-let alone prepping meals-feel like navigating a minefield.

Table of Contents

After working with thousands of meal preppers, I've seen firsthand how dietary changes can ease symptoms and bring clarity. One path that's helped a lot of folks? A low-FODMAP approach.

But first...

What does eating with IBS look like?

Having IBS can make eating tricky as it's not always clear what's setting off the digestive issues; some people can handle dairy, others can't. Sometimes fruit causes problems, depending on what kind you've eaten.

The other part that's tough? Without getting too much into the weeds here, suffice to say that IBS can manifest in a few different ways. The folks in our community are often led to meal prepping and specific diets because of issues like IBS or food allergies.

If you've seen a functional medicine physician or an integrative nutritionist, they may have looked at things like FODMAPs are potential offenders. There is no guarantee that eliminating FODMAPs will make eating with IBS easier and solve all of your problems. But there's enough documented success that it's worth passing on the info! 

And of course, if you're at all concerned that you've got IBS or wonder if you should be eliminating FODMAPs, please talk to your doctor or other appropriate health provider.

Quick Reminder: If you're looking to simplify your weekly planning while avoiding foods that trigger discomfort, check out our Workweek Lunch meal planner. It's flexible, budget-friendly, and great for people with dietary restrictions. You can choose what to avoid (like high-FODMAP foods), and we'll help with the rest.

What are FODMAPs?

FODMAP is an acronym that stands for:

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And
  • Polyols
Eating With IBS FODMAP Recipes

In plain terms, these are short-chain carbs and sugar alcohols that some people don't digest well. They tend to linger in your digestive tract, where they draw in water and ferment-leading to bloating, gas, and discomfort.

FODMAPs draw water into your digestive tract, which could make you bloated. If you eat too much of them, they can hang around in your gut and ferment and cause discomfort. And that discomfort can irritate people with IBS.

Common Sources of FODMAPs

FODMAP TypeFound In
FructoseFruits (apples, pears, mangoes), honey, agave, high-fructose corn syrup
LactoseMilk, soft cheeses, ice cream
FructansWheat, garlic, onions, inulin
GalactansLegumes like lentils, chickpeas, soybeans
PolyolsSugar-free gum, apples, peaches, plums, mushrooms

According to a study in Gastroenterology, 75% of people with IBS reported significant symptom relief on a low-FODMAP diet-especially after sticking with it for at least a week.

That said, it's not a long-term diet. Think of it as an elimination tool: remove common offenders, then slowly reintroduce them to identify your personal triggers.

Carbohydrates that contain FODMAPs:

  •  Fructose: Fruits, honey, high-fructose corn syrup, agave
  •  Lactose: Dairy
  •  Fructans: Wheat, onions, garlic
  •  Galactans: Legumes, such as beans, lentils, and soybeans
  •  Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums

Avoiding FODMAPs doesn't help everyone. And some might bother you, and others might not. But in a study published in the journal Gastroenterology, about 3 out of 4 people with IBS saw their symptoms ease right away after starting a low-FODMAP diet, and felt the most relief after 7 days or more on the plan.

It might take some careful elimination of some of these offenders, and some careful label reading, too, while you're at it.

And it might initially seem puzzling, as in, how do I avoid these things? We are here to help!

READ MORE: 7 Food Combinations You Need to Know

Three Common Questions We Hear About FODMAPs & IBS

1. Is the low-FODMAP diet permanent?
No. It's a short-term tool to identify which foods may be causing digestive issues. Once you've figured that out, you can personalize your diet accordingly.

2. Can I still meal prep on a low-FODMAP plan?
Absolutely. Many recipes can be modified with low-FODMAP ingredients. For example, you can swap garlic and onion with garlic-infused olive oil and scallion greens.

3. What should I meal prep first?
Start simple: grilled chicken, roasted carrots and zucchini, brown rice, and a lactose-free tzatziki or chimichurri. Keep it minimal, then test new foods one at a time.

Low FODMAP Recipes 

Breakfast

Chive Potato Cheese Fritters 

Lemon Blueberry Muffins

Peanut Butter Baked Oatmeal 

Feta Frittatas

Lunch

Asian Cucumber Sesame Salad

Pesto Chicken Salad

Eggplant Rolls 

Paleo Salmon Cakes 

Dinner

Pan Fried Meatballs

Creamy Pasta and Spinach 

Kung Pao Chicken

Broiled Striped Bass

Dessert

Salted Caramel Brownies

Rice Krispie Squares

Pecan Bars

Chocolate & Banana Cake

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easy fodmap recipes

Low Carb Buffalo Chicken Mini Bell Peppers

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Low-carb Buffalo chicken mini bell peppers get their taste from high protein Buffalo chicken along with cream cheese, cheddar cheese and mayonnaise-and hot sauce for a spicy kick!

Table of Contents
Low Carb Buffalo Chicken Mini Bell Peppers

The Best Keto Stuffed Mini Peppers

Buffalo wings are a classic, what with the tangy sauce and the tender chicken, not to mention all the different accompaniments and dipping sauces that can go with them.

But these low-carb buffalo chicken mini bell peppers? They're snack-sized and put the veggies and chicken front and center, rather than relegating the veggies to the side (you know, those ubiquitous carrot and celery sticks!).

Low Carb Buffalo Chicken Mini Bell Peppers

How to Make Buffalo Chicken Mini Peppers

Bell peppers are a fantastic keto-friendly vegetable to include on a low-carb diet, and when you can find those miniature ones, they are a fun snack or side to the main meal. Cut in half and stuffed up, they serve almost like a little boat for the ingredients.

Then, pop those loaded pepper halves into the oven, and voila! Snack time!

Pro tip: If you end up loving these, try a bigger and better version with this Buffalo Chicken Stuffed Pepper Meal Prep Recipe.

Low Carb Buffalo Chicken Mini Bell Peppers

How to Serve and Store Low-Carb Buffalo Chicken Mini Bell Peppers

These are best served warm, as soon as they're ready. Cheese can get a bit gummy when it sits for a while on a dish like this. You can store them ahead of time if you're prepping this snack. Just make sure you reheat them completely.

Substitutions and Alterations

It may seem unlikely, but you can definitely make this vegan by using a vegan chicken alternative, along with plant-based/dairy-free cheese and mayonnaise.

Read the ingredient labels closely when you're buying hot sauce. Condiments are notorious spots to hide lots of sugar (Hint: We like Frank's).

Don't have time to cook? Grab a rotisserie chicken from the grocery store and use that instead of the cooked shredded chicken breast we've specified here in this recipe. Or, if you've cooked some chicken in a slow cooker ahead of time as part of your meal prepping, you can definitely use that.

Whatever kind of chicken you use, you want to be able to pull/shred the chicken easily. (You can also use chicken thighs, if that's what you've got, or you prefer them. They're also a little bit less expensive than chicken breasts.)

Low Carb Buffalo Chicken Mini Bell Peppers

And of course, if you can't find mini bell peppers (sometimes you just can't!), feel free to make these bigger and use regular bell peppers. Just adjust the cooking time accordingly, as a bigger pepper will take a little longer to bake.

And if you're feeling really adventurous, use jalapeno peppers!

READ MORE: Can't get enough buffalo chicken? Try Buffalo Chicken Stuffed Sweet Potato Skins!

Low Carb Buffalo Chicken Mini Bell Peppers Ingredients: 

  • 8 medium mini sweet bell peppers 
  • 6 oz. cooked/shredded chicken breast
  • 2 oz. cream cheese, softened
  • ¼ cup mayonnaise
  • 3 tablespoon hot sauce (Frank's Red Hot) 
  • ⅛ teaspoon garlic powder 
  • ½ cup shredded cheddar cheese*
  • 1 tablespoon chopped chives, divided 
Low Carb Buffalo Chicken Mini Bell Peppers
Low Carb Buffalo Chicken Mini Bell Peppers

If you like this recipe idea, here are a few more low carb recipes you might like:

Low Carb Buffalo Chicken Mini Bell Peppers

Low Carb Buffalo Chicken Mini Bell Peppers

Mini peppers are stuffed with high protein Buffalo chicken in this low carb snack. Cream cheese, cheddar cheese and mayonnaise add rich creamy texture, while hot sauce adds a spicy kick!
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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Snack
Cuisine: American
Keyword: Chicken, gluten free, high protein, low carb, snack, vegan, vegetarian
Servings: 4
Calories: 306kcal
Author: Nick Quintero

Ingredients

  • 8 mini sweet bell peppers medium size
  • 6 oz. chicken breast cooked/shredded
  • 2 oz. cream cheese softened
  • ¼ cup mayonnaise
  • 3 tablespoon hot sauce Frank's Red Hot
  • ⅛ teaspoon garlic powder
  • ½ cup cheddar cheese shredded
  • 1 tablespoon chopped chives divided

Instructions

  • Preheat the oven to 400ºF and line a small baking sheet with parchment paper. Slice peppers in half lengthwise and remove seeds. Place peppers cut side up on a baking sheet.
  • In a medium mixing bowl, combine cream cheese, mayonnaise, hot sauce, half of the chives, and garlic. Stir until smooth. Add chicken and stir to coat.
  • Spoon filling into peppers and bake for 15 minutes. Remove from the oven briefly to sprinkle peppers with shredded cheese and bake for 5 minutes longer until the cheese is melted and bubbly.
  • Remove from the oven, and place 4 peppers in 4 snack containers. Sprinkle with remaining chopped chives.

Notes

To make this recipe vegan/vegetarian, swap the chicken for a vegan alternative or crumbled tofu, and the cheeses and mayo for plant-based alternatives. 

Nutrition

Calories: 306kcal | Carbohydrates: 8g | Protein: 15g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Buffalo Chicken Mini Bell Peppers

Creamy Sweet Potato and Sausage Pasta – My Go-To Meal Prep for Busy Weeks

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If there's one meal I find myself making over and over again, it's this Creamy Sweet Potato and Sausage Pasta. It's packed with bold flavors from the sausage, a little sweetness from the roasted sweetpotatoes, and a rich, creamy sauce that makes every bite feel indulgent-without being too heavy.

Creamy Sweetpotato Sausage Pasta
Table of Contents

I first started making this recipe when I was looking for a meal prep option that had plenty of protein, fiber, and flavor but didn't require me to stand over the stove forever.

Roasting everything on a sheet pan while the pasta cooks keeps the process simple, and the goat cheese melts into a perfect, creamy sauce with no extra effort.

This is the kind of recipe that doesn't get boring, which is crucial when you're eating the same meal a few times in a week.

I love how the sweetpotatoes caramelize in the oven, the chicken sausage adds some spice, and the Parmesan brings it all together. Plus, it reheats like a dream, making it perfect for meal prep.

Creamy Sweetpotato Sausage Pasta in meal prep containers

Why You'll Love This Recipe

  • Simple & Hands-Off: Roast the veggies while the pasta cooks-no need for complicated steps.
  • Great for Meal Prep: Stays fresh in the fridge for days and reheats beautifully.
  • Balanced & Satisfying: A mix of protein, healthy carbs, and fiber keeps you full and fueled.
  • Super Flavorful: The combo of roasted sweet potatoes, chicken sausage, and creamy goat cheese is next-level.

Ingredients

  • 1 pound sweet potatoes, peeled and diced into ½-inch cubes
  • 1 yellow onion, diced into ½-inch cubes
  • 2 to 4 garlic cloves, minced
  • 12 ounces chicken sausage, sliced into coins
  • 2 teaspoons Italian seasoning
  • 3 tablespoons olive oil, divided
  • Salt and pepper to taste
  • 1.5 cups bowtie pasta (12 ounces)
  • 6 ounces goat cheese (from a log, not crumbles)
  • ⅓ cup finely grated Parmesan cheese
  • 2 cups baby spinach, coarsely chopped
  • 1 cup fresh basil, ribboned (optional)
Creamy Sweetpotato Sausage Pasta ingredients

How to Make Sweet potato and Sausage Pasta

Step 1: Roast the Vegetables

  • Preheat the oven to 425°F and line a sheet pan with parchment paper or drizzle with olive oil.
  • Toss the sweet potatoes, onions, and garlic onto the sheet pan and mix it with, Italian seasoning, salt, and pepper.
  • Spread evenly on the sheet pan and roast for 15 minutes.
  • After 15 minutes, remove the sheet pan from the oven and add the sliced chicken sausage, toss everything together, and roast for another 10-15 minutes, until the sweet potatoes are fork-tender.

Step 2: Cook the Pasta

  • While the veggies roast, bring a large pot of salted water to a boil.
  • Cook the bowtie pasta 1 minute less than package instructions for a perfect al dente texture.
  • Reserve 1 cup of pasta water before draining.

Step 3: Make the Sauce & Combine

  • In the same pot, add the drained pasta and spoon the goat cheese over it.
  • Slowly add pasta water, ¼ cup at a time, stirring until the cheese melts into a creamy sauce.
  • Once the pasta and goat cheese mix has cooled, in a large bowl, toss in the roasted sweet potatoes, onions, and sausage.
  • Stir in the Parmesan cheese, baby spinach, and fresh basil. The heat from the pasta will wilt the spinach perfectly.
  • Adjust seasoning to taste and serve warm!
Creamy Sweetpotato Sausage Pasta (3)

How to Store & Reheat Sweet potato and Sausage Pasta

Store:

  • Divide into airtight meal prep containers and refrigerate for up to 4 days.

Reheat:

  • Microwave for 1-2 minutes, stirring halfway through. Add a splash of water or broth if needed to loosen up the sauce.
  • You can also reheat on the stovetop over medium heat with a splash of water for a fresher taste.
Creamy Sweetpotato Sausage Pasta (2)

Easy Swaps & Add-Ons

✅ Use a different pasta: Swap bowtie for penne, rigatoni, or whole wheat pasta.
✅ Make it dairy-free: Substitute goat cheese with a dairy-free alternative like cashew cream.
✅ Try another protein: Use turkey sausage, spicy Italian sausage, or even roasted chickpeas for a vegetarian option.
✅ Boost the veggies: Add mushrooms, bell peppers, or roasted Brussels sprouts.

I've been making this Creamy Sweet Potato and Sausage Pasta for years, and every time, it's just as good as I remember.

It's the kind of meal that makes weeknight dinners effortless and meal prep exciting-because let's be honest, no one wants to eat bland, boring food all week.

If you give this a try, let me know how you like it! What's your favorite meal prep pasta dish?

More Pasta Meal Prep Recipes

Creamy Sweetpotato Sausage Pasta (3)

Creamy Sweetpotato and Sausage Pasta

This Creamy Sweetpotato and Sausage Pasta. It's packed with bold flavors, a little sweetness from the roasted sweet potatoes, and a rich, creamy sauce.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: dinner, Lunch
Cuisine: American, Mediterranean
Keyword: Pasta, Sausage
Servings: 4 servings
Calories: 628kcal
Author: Nick Quintero

Ingredients

  • 1 pound sweet potatoes peeled and diced into ½-inch cubes
  • 1 each yellow onion diced into ½-inch cubes
  • 3 ea garlic cloves minced
  • 12 ounces chicken sausage sliced into coins
  • 2 teaspoons Italian seasoning
  • 3 tablespoons olive oil divided
  • Salt and pepper to taste
  • 1.5 cups bowtie pasta 12 ounces
  • 6 ounces goat cheese from a log, not crumbles
  • ⅓ cup Parmesan cheese finely grated
  • 2 cups baby spinach coarsely chopped
  • 1 cup fresh basil ribboned (optional)

Instructions

Step 1: Roast the Vegetables

  • Preheat the oven to 425°F and line a sheet pan with parchment paper.
  • Toss the sweet potatoes, onions, and garlic with 2 tablespoons of olive oil, Italian seasoning, salt, and pepper.
  • Spread evenly on the sheet pan and roast for 15 minutes.
  • Add the sliced chicken sausage, toss everything together, and roast for another 10-15 minutes, until the sweet potatoes are fork-tender.

Step 2: Cook the Pasta

  • While the veggies roast, bring a large pot of salted water to a boil.
  • Cook the bowtie pasta 1 minute less than package instructions for a perfect al dente texture.
  • Reserve 1 cup of pasta water before draining.

Step 3: Make the Sauce & Combine

  • In the same pot, add the drained pasta and crumble the goat cheese over it.
  • Slowly add pasta water, ¼ cup at a time, stirring until the cheese melts into a creamy sauce.
  • Toss in the roasted sweet potatoes, onions, and sausage.
  • Stir in the Parmesan cheese, baby spinach, and fresh basil. The heat from the pasta will wilt the spinach perfectly.
  • Adjust seasoning to taste and serve warm!

Nutrition

Serving: 1meal | Calories: 628kcal | Carbohydrates: 52g | Protein: 31g | Fat: 34g | Saturated Fat: 12g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 85mg | Sodium: 1240mg | Potassium: 650mg | Fiber: 5g | Sugar: 7g | Vitamin A: 18634IU | Vitamin C: 16mg | Calcium: 277mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Creamy Sweetpotato and Sausage Pasta (1)

25 High Protein Beef Meal Prep Recipes

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In most cases, people have a tendency to meal prep chicken because it is reasonably priced, fast to cook and, depending on the cut of chicken, low in fat and high in protein.

But, despite all of the ways you can make chicken absolutely delicious there still needs to be more variety to your weekly meals. In comes our second favorite protein choice, beef.

25 High Protein Beef Meal Prep Recipes
Table of Contents

There is such a wide variety of cuts when it comes to beef. Some leaner for those looking for a lower calorie option and some higher in fat for those on a keto, whole30 or paleo diet. But regardless of the cut used below these 25 high protein beef meal prep recipes are quick, easy and sure to leave your taste buds satisfied!

PRO TIP: used tougher cuts of meat (cheaper cuts) in crockpot recipes. It will save you money and still leave you with a tender and delicious recipe for the week!

Slow Cooker Beef Ragu

Slow Cooker Beef Ragu Pasta Meal Prep

Korean Beef Brisket Meal Prep Bowls

Sheet Pan Chipotle Eye Round Roast

Sheet Pan Chipotle Eye Round Roast Meal Prep Idea

Korean Beef Bowls

Related: Which Oil Should You Use to Cook With? It depends... Click HERE to read more

Slow Cooker Asian Pot Roast

Asian Style Slow Cooker Pot Roast Meal Prep Idea

Teriyaki Beef Zoodles

Crockpot Pumpkin Chili

Crockpot Pumpkin Chili Meal Prep Recipe

Grilled Steak and Garlic Roasted Potato Meal Prep

steak potatoes broccoli

Related: Meal Prep Recipes that you can make on the grill. CLICK HERE for more recipe ideas. These would be perfect for Memorial Day and 4th of July!

Jalapeno Sliders With Sweet Potato Buns 

Paleo Jalapeno Burger

Whole30 Pumpkin Mustard Stuffed Cabbage

stuffed cabbage rolls

Steak Fajita Recipe

Low Carb Beef & Broccoli Stir Fry

Low Carb Beef & Broccoli Stir Fry Meal Prep

One Pan Paleo Beef Stroganoff

One Pan Paleo Beef Stroganoff - 1

10 Minute Chili Meal Prep

10 Minute Chili Meal Prep

Low Carb Crockpot Beef Ragu

Low Carb Crockpot Beef Ragu Meal Prep Idea

Pepper Steak

30 Minute Ginger Beef

Ginger Beef Recipe

Sheet Pan Steak Fajitas

Slow Cooker Balsamic Glazed Roast Beef

Shepards Pie

Cajun Steak With Apricot Orange Glaze

One Skillet Italian Beef & Rice Bake

30 Minute Philly Cheesesteak Hamburger Helper

Steak Burrito Bowl

Mozzarella Stuffed Meatballs

How to Cook Steak in the Air Fryer

Viral Air Fryer Steak Hack - How to cook a steak in the air fryer, from frozen.

🥩 How To:

  1. Pre-heat the air fryer.
  2. Oil and salt your steak
  3. Cook at 380 degrees for 8-10 minutes per side depending on the thickness (I did 10 min per side with a 1.5" thick steak)

That's it… Be sure to let it rest before slicing and I like to add a little more flakey salt to finish it off. Perfectly medium-rare! 🤤

Freeze-Friendly Instant Pot Steakhouse Chili

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Who's ready for a simple, freezer-friendly chili recipe? We're giving you exactly that with our Instant Pot steakhouse chili! It's a high-protein meal prep that's healthy, full of hearty and comforting ingredients that come together for tasty flavor bursts.

PLUS, it won't ruin a gluten-free diet. Our freeze-friendly instant pot steakhouse chili is done in under an hour thanks to the handy dandy instant pot. Don't have an instant pot?

No worries - you can make this recipe in a crockpot, but it will take longer to cook. Either way, cooking the recipe is worth the effort because you can freeze it and enjoy it anytime, even on National Chili Day!

Freeze-Friendly Instant Pot Steakhouse Chili

Let the Instant Pot do all the work for an ultra-tender steakhouse-inspired chili that reheats in a pinch on busy days. This high protein stick-to-your-ribs chili is full of tender veggies and beans for a balanced meal that is ready in under an hour!  

How long will Freeze-Friendly Instant Pot Steakhouse Chili last?

Once cooked, steakhouse chili lasts for 3 to 4 days in the refrigerator. Anything beyond that timeframe means it's freezer time!

So if you don't plan on freezing Instant Pot steakhouse chili, be sure to store it in an airtight container for optimum freshness. We recommend the Good Cook Meal Prep containers for storage. 

Can Freeze-Friendly Instant Pot Steakhouse Chili be frozen?

It sure can! We designed this recipe that way for your convenience! You can store the chili in freezer bags or meal prep containers. If you opt for the latter, make sure they're freezer-friendly.

Freeze-Friendly Instant Pot Steakhouse Chili

Freeze-Friendly Instant Pot Steakhouse Chili Ingredients: 

  • 1 tablespoon olive oil  
  • 1 ½ lbs. beef stew meat (also labeled as stew beef)
  • 1 green pepper, chopped 
  • 1 small white onion, chopped 
  • 1 cup chopped celery  
  • 1 (15 oz) can pinto beans, drained  
  • 1 (24 oz) can diced tomatoes, drained 
  • ½ cup beef stock  
  • ¼ gluten-free Worcestershire sauce  
  • 2 tablespoon tomato paste  
  • 1 tablespoon ground cumin  
  • 2 teaspoon chili powder  
  • 1 teaspoon dried oregano  
  • 1 teaspoon smoked paprika  
  • ½ teaspoon garlic powder  
  • 1 teaspoon sea salt  

For Serving  

  • ¼ cup chopped green onion  
  • ½ cup sour cream  
  • ½ cup shredded cheddar cheese  
Freeze-Friendly Instant Pot Steakhouse Chili

How do you make Freeze-Friendly Instant Pot Steakhouse Chili?

  • Our instant pot steakhouse chili is a breeze to make since the instant pot does all the work for you. All you do is add ingredients, let them cook, and you have delicious, freezer-friendly chili in under one hour!
  • Start with the "sauté" setting on the instant pot and add oil. Let the oil heat for 2 minutes, then add stew meat. The meat only needs 8 minutes to brown, but make sure to stir it to prevent sticking.
  • After the beef gets nice and brown, press "cancel." Add the onion, bell peppers, celery, tomatoes, Worcestershire sauce, and beef stock along with seasonings to beef inside of the instant pot.
  • Lock the lid, close the vent valve, and let all of that savory goodness cook for 30 minutes. After 30 minutes, your home will smell like a Sunday family dinner gathering! Now it's time to release pot vent pressure.
  • Add the beans to your steakhouse chili, allowing them to heat up for 2 minutes. Your freeze-friendly instant pot steakhouse chili is now ready to enjoy or store away once cooled.
Freeze-Friendly Instant Pot Steakhouse Chili

How to portion Freeze-Friendly Instant Pot Steakhouse Chili?

After the chili cools or is defrosted, divvy up 4-8 cups of chili into four microwave-safe meal prep containers.

Don't forget half a cup of sour cream and shredded cheese on the side!

Freeze-Friendly Instant Pot Steakhouse Chili

More instant pot chili or soup meal prep recipes:

Here are more effortless and freezer-friendly meal prep recipes to keep your belly warm and satisfied!

Freeze-Friendly Instant Pot Steakhouse Chili

Other tips for making Freeze-Friendly Instant Pot Steakhouse Chili:

  • How to freeze your steakhouse chili: Wait for the chili to cool to room temperature, then ladle single servings into freezer gallon bags or freezer-friendly containers. 
  • Let frozen steakhouse chili thaw for 24 hours before reheating. You can also thaw it out in a crockpot or regular pot. 
  • If you don't have an instant pot, you can make freeze-friendly instant pot steakhouse chili in a crockpot. Cook on low for 7-8 hours or on high for 4-5 hours using a crockpot.
  • Using an instant pot is convenient and easy, but people make mistakes, so avoid instant pot usage mistakes by reading our guide on using instant pots here.
Freeze-Friendly Instant Pot Steakhouse Chili
Freeze-Friendly Instant Pot Steakhouse Chili

Freezer Friendly Instant Pot Steakhouse Chili

Let the instant pot do all the work for an ultra-tender steakhouse inspired chili that reheats in a pinch on busy days. This high protein stick-to-your-ribs chili is full of tender veggies and beans for a balanced meal that is ready in under an hour!
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American, Mexican
Keyword: Chili, dinner, gluten free, instant pot, lunch, Steak
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 ½ lbs. beef stew meat
  • 1 medium green pepper chopped
  • 1 small white onion chopped
  • 1 cup chopped celery
  • 15 ounces canned pinto beans, drained
  • 24 ounces canned diced tomatoes, drained
  • ½ cup beef stock
  • ¼ cup gluten-free Worcestershire sauce
  • 2 tablespoon tomato paste
  • 1 tablespoon ground cumin
  • 2 teaspoon chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • 1 teaspoon sea salt

For Serving

  • ¼ cup chopped green onion
  • ½ cup sour cream
  • ½ cup shredded cheddar cheese

Instructions

  • Press Sauté setting on instant pot and add oil. Heat for 2 minutes. Add stew meat and brown for 8 minutes, stirring occasionally.
  • Press cancel and add seasonings, onion, bell pepper, celery, tomatoes, beef stock, and Worcestershire sauce. Lock lid and close vent valve. Press Manual setting for 30 minutes.
  • After the timer goes off, allow pressure to naturally release before opening the vent valve and releasing the remaining pressure. Remove lid and stir in beans. Allow beans to heat in hot chili for 2 minutes.
  • To Freeze: once chili has cooled to room temperature, pour into a 1-gallon zip-top bag and freeze flat. Thaw 24 hours before reheating.
  • To Refrigerate: Ladle chili into the large compartments of 4 MPOF teal containers. Add a small cup of sour cream to small compartments and a small cup of shredded cheese and green onion next to it. Refrigerate until serving.

Video

Nutrition

Calories: 561kcal | Carbohydrates: 31g | Protein: 48g | Fat: 26g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Freeze-Friendly Instant Pot Steakhouse Chili

The Best Chicken Meal Prep Recipes of 2025

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Chicken Meal Prep Recipes are crowd-pleasers and these 25 of our favorites will keep away dinnertime boredom!

Chicken is considered a healthy and relatively low-fat source of protein, one that's high in nutrients, vitamins, and amino acids. It's widely available, so many people like it (including kids), and it goes with just about every vegetable and flavor combination you can think of. Chicken is easy to pair with many vegetables and it easily takes on the desired flavors without an overwhelming taste.

Table of Contents

There are a plethora of ways to prepare chicken due to its versatility: grilled, on the stove, in the oven, deep fried, air fried, instant pot, and so many other ways. We have put together our top 23 chicken recipes for you and your family to enjoy.

Marry Me Chicken

At its core, the recipe is a straightforward concoction of juicy chicken breasts, seared to perfection and bathed in a luxurious sauce of heavy cream, Parmesan cheese, sun-dried tomatoes, and a blend of herbs that promises a taste so divine, it could lead to proposals of marriage. LOL!

image via Little Sunny Kitchen

Crockpot Mississippi Chicken Thighs with Noodles

Crockpot Mississippi Chicken Thighs rely on some great shortcuts for a flavorful meal that cooks while you work!

Calories: 538kcal | Carbohydrates: 56g | Protein: 29g | Fat: 22g

Mississippi Chicken Thighs

Sheet Pan Bruschetta Chicken

It's like your favorite appetizer meets chicken for an awesome meal prep recipe.
(Protein: 27 grams, CarbohydratesL 21 grams, Fat: 27 grams)

Jalapeno Buffalo Chicken Casserole  

Buffalo chicken casserole gets kicked up with jalapenos. Such a good chicken meal prep recipe!
(Protein: 53 grams, Carbohydrates: 16 grams, Fat: 24 grams)

No Peek Chicken and Rice Casserole

No Peek Chicken and Rice is a set-it-and-forget it kind of recipe. And it's true to its name: put the ingredients all together in a casserole dish, cover it with foil, and pop it in the oven. No peeking, because you don't need to!

Thai Basil Chicken

Fresh and vibrant flavors characterize this chicken meal prep recipe.
(Protein 41 grams, Carbohydrates 22 grams, Fat 12 grams)

Chicken Marsala Meatballs

Chicken Marsala Meatballs swaps chicken breasts for ground chicken for a fun twist on an Italian-American classic. Easy and fun dinner meal prep!

Calories: 662kcal | Carbohydrates: 28g | Protein: 44g | Fat: 38g

chicken marsala meatballs meal prep

Avocado Chicken Summer Rolls

Regardless of the time of year, this chicken meal prep is light, refreshing, and crunchy-delicious.
(Protein: 18 grams, Carbohydrates 39 grams, Fat: 22 grams)

Broccoli Cheddar Stuffed Chicken Breast and Rice Pilaf

Loaded with protein, these stuffed chicken breasts are full of surprises.
(Protein: 51 grams - Carbohydrates: 40 grams - Fat: 30 grams)

Korean BBQ Chicken Thighs

Korean BBQ goes chicken meal prep that the whole family will love. Serve with broccoli or even green beans.
(Protein: 27 grams - Carbohydrates: 51 grams - Fat: 17 grams)

Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli

Sheet pan lemon ricotta chicken and roasted broccoli is your new favorite dinner, full of bright flavors in a light creamy sauce!

Calories: 617kcal | Carbohydrates: 55g | Protein: 44g | Fat: 25g

Sheet Pan Lemon Ricotta Chicken and Roasted Broccoli

BBQ Pulled Chicken Sweet Potatoes

Pulled chicken is awesome on its own, but these two sides (sweet potatoes and slaw) make it even better.
(Protein: 54 grams - Carbohydrates: 37 grams - Fat: 16 grams)

Moroccan Chicken

You can make this one for company, or eat it with your family--it's just that versatile.
(Protein: 41 grams - Carbohydrates: 32 grams - Fat: 21 grams)

Orange Chicken

Chicken and orange make for a bright and zippy chicken meal prep, with some Asian flavors.
(Protein 52 grams - Carbohydrates 64 grams - Fat 19 grams)

Buffalo Chicken Stuffed Peppers

Buffalo chicken gets the stuffed pepper treatment!
(Protein 31 grams, Carbohydrates 15 grams, Fat 17 grams)

Hawaiian Chicken Teriyaki Skewer

Fire up the grill for these tasty, zippy chicken skewers.
(Protein 27 grams - Carbohydrates 19 grams - Fat 2 grams)

Whole30 Bacon Chicken Ranch

Bacon. Ranch. Chicken. 'Nuff said. Such a good combo. And Whole30!
(Protein: 43 grams - Carbohydrates: 30 grams - Fat: 22 grams)

Kung Pao Chicken

Can't skip the Asian flavors when it comes to chicken meal preps. Try this!
(Protein: 59 grams - Carbohydrates: 39 grams - Fat: 16 grams)

Chicken Tikka Masala

Make this Indian chicken dish; it's better than takeout any day. Another chicken meal prep winner.
(Protein: 40 grams - Carbohydrates: 67 grams - Fat: 20 grams)

Chicken Penne with Asparagus and Pistachios

Chicken and pasta together are crowd-pleasers. The pistachios add a nice crunch.
(Protein: 52 grams - Carbohydrates: 69 grams - Fat: 21 grams)

Balsamic Caprese Chicken

We love this one in the summer with fresh tomatoes, but it's a delicious chicken meal prep recipe any time of year.
(Protein: 41 grams - Carbohydrates: 30 grams - Fat: 13 grams)

Hawaiian Chicken Tenders

Pineapple and chicken are so sweet together, literally. Broccoli keeps it balanced.
(Protein: 33 grams - Carbohydrates: 72 grams - Fat: 9 grams)

Thai Red Curry Chicken

Curry chicken can be yours in no time flat in this chicken meal prep recipe.
(Protein: 37 grams - Carbohydrates: 42 grams - Fat: 26 grams)

Almond Butter Chicken Thighs

Who knew your jar of almond butter could make an amazing add to chicken?
(Protein: 26 grams - Carbohydrates: 21 grams - Fat: 33 grams)

Parmesan Chicken Tenders

Kids will love this! Serve with veggies and maybe even a honey mustard dip!
(Protein: 36 grams - Carbohydrates: 16 grams - Fat: 6 grams)

Instant Pot Honey Sesame Chicken

It wouldn't be a list of our favorite recipes with chicken without a trusty Instant Pot recipe!
(Protein: 55 grams, Carbohydrates: 82 grams, Fat: 11 grams)

Air Fryer Firecracker Chicken

Spicy! Tender! The air fryer does amazing things with this chicken meal prep recipe.
(Protein: 51 grams - Carbohydrates: 39 grams - Fat: 11 grams)

Even more tasty chicken recipes for meal prep:

11 Memorial Day Grilling Recipes - Meal Prep on the Grill

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Memorial Day is coming up, and it's the perfect time to bring out the grill.

In the United States, we celebrate Memorial Day annually on the last Monday of May to honor and remember military personnel who have served our country. It's also the unofficial start of summer, which means grilling season is officially here.

Whether you're hosting a backyard BBQ or just looking for easy meal prep ideas that capture the flavors of summer, I've got you covered. Below, you'll find 11 delicious grilling recipes-all of which can be prepped in advance so you can spend more time enjoying the day and less time cooking.

Why Meal Prep for Memorial Day?

Grilling on Memorial Day doesn't have to mean spending the entire day in the kitchen. With a little meal prep, you can:

  • Save time by marinating meats, chopping veggies, and preparing sides ahead of time
  • Reduce stress by having everything ready before guests arrive
  • Eat healthier by skipping last-minute takeout and enjoying homemade, protein-packed meals
  • Make cleanup easier with pre-prepped meals that minimize mess on the grill

Memorial Day Meal Prep Tips

  • Marinate the Night Before - Flavors develop best when they have time to soak in. Prep your marinades the night before and let meats or veggies sit overnight in the fridge.
  • Pre-Cut and Skewer Your Veggies - Chop onions, bell peppers, mushrooms, and zucchini ahead of time and store them in containers. Want to take it a step further? Assemble skewers in advance so they're ready to throw on the grill.
  • Make-Ahead Sides - Potato salad, pasta salad, coleslaw, and fruit salad all taste better when made in advance. Get these out of the way the day before so you can focus on the grill.

Here are 11 of our favorite ways to fire up the grill and kick off summer!

Table of Contents

Steak Fajitas

This deliciously marinated, grilled steak and fresh veggie steak fajita meal prep recipe is sure to make your mouth water! A new twist on a Memorial Day grilling recipe!

(Carbs: 38g - Protein: 34g - Fat: 37g) 

Grilled Halloumi & Watermelon Salad

A light and refreshing summer salad that comes together so quickly. Grilled halloumi adds some flavor and it's then layered with sweet watermelon and creamy avocado.

(Carbs: 27g - Protein: 13g - Fat: 28g) 

Related: Father's Day Grilling Recipes

Pesto Beef Kabobs

Beef kabobs dressed with an easy pesto sauce. Make this keto-friendly main dish on the grill or on a grill pan.

(Carbs: 7g - Protein: 37g - Fat: 40g) 

Teriyaki Salmon & Pineapple Skewers

Colorful salmon and pineapple skewers get dressed up with a healthier teriyaki sauce. Get creative and add your favorite vegetables for a great Memorial Day grilling recipe. Or bake everything on a sheet pan for an easy weeknight dinner.

(Carbs: 30g - Protein: 33g - Fat: 18g) 

Healthy Homemade Ranch Dressing

DIY Healthy Homemade Ranch Dressing that you can make ahead and store in your fridge. You definitely need to have a handful of sauces to flavor your meal preps.

(Carbs: 4g - Protein: 6g - Fat: 1g)

Grill Basket Sausage and Peppers

Grill Basket Sausage and Peppers. Make grilling quick and easy with a simple accessory-the grill basket! Serve with rice, potatoes, or on its own.

Calories: 260kcal | Carbohydrates: 11g | Protein: 14g | Fat: 19g 

Vegetarian Chorizo & Quinoa Stuffed Peppers

You won't miss the meat with this smoky and spicy vegetarian stuffed peppers! Quinoa and soy chorizo provide a hearty texture along with fire-roasted corn for a Southwestern-inspired dish that works great as a side to all your Memorial Day grilling recipes.

(Carbs: 57g - Protein: 14g - Fat: 14g) 

Related: How to Perfectly Grill Vegetables Every Time!

Pork Burger w/ Eggplant Buns

Get creative with your Memorial Day grilling! Pork burgers topped with grilled zucchini and sandwiched in an eggplant bun make for a delicious Whole30 (and Keto) compliant meal.

(Carbs: 11g - Protein: 39g - Fat: 45g) 

Mexican Street Corn Dip

This hearty gluten-free Mexican street corn dip is incredibly flavorful. Grill the corn, and the mayonnaise and sour cream add fat to satisfy a snack craving. Such a great add to Memorial Day grilling recipe repertoire.

(Carbs: 24g - Protein: 4g - Fat: 20g) 

Bacon Jalapeno Poppers

If you're in need of a keto-friendly snack to get you over the midday slump, these bacon-wrapped jalapeño poppers will satisfy with smoky bacon and cream cheese!

(Carbs: 4g - Protein: 14g - Fat: 24g)

Grilled Steak & Garlic Roasted Potatoes

Rib eye steaks are hand rubbed and grilled to perfection in this easy recipe! Serve with a side of roasted garlic and thyme potatoes and a steamed vegetable for a hearty meal.

(Carbs: 26g - Protein: 27g - Fat: 31g) 

Grilled Halloumi & Summer Squash Kabob

Perfect for summer, this meal is delicious and served warm or chilled for those scorching hot summer days.

(Carbs: 41g - Protein: 32g - Fat: 40g) 

Pro Tip: Using oil is crucial when grilling vegetables because it helps prevent sticking, enhances flavor, and promotes even cooking. By coating vegetables with oil, you ensure they remain moist and develop a deliciously crisp exterior without burning. Different oils have varying smoke points, which determine their suitability for high-heat grilling.

For instance, oils like avocado and grapeseed oil are excellent for grilling due to their high smoke points, while olive oil adds a delightful flavor but should be used at moderate temperatures.

To learn more about the different types of cooking oils and how to use them effectively, check out this informative article: Types of Cooking Oil to Use.

Asian-Inspired Brothy Beef Soup - Freezer-Friendly

by Leave a Comment

I love a good soup recipe! Especially when it's cold outside and there is a fire going. There's just nothing like a warm, comforting bowl of soup to make everything feel a little bit better.

Freezer-Friendly Beef Soup - Asian-inspired

This Brothy Beef Soup is one of my new favorite recipes for those chilly days when I'm craving something cozy yet light. It's inspired by Vietnamese flavors, with bold notes of lemongrass, cilantro, and watercress, and it comes together in under 30 minutes!

Not only is this soup incredibly flavorful, but it's also packed with nutrients to keep you feeling your best. Whether you're enjoying it as a light lunch or a satisfying dinner, this soup hits the spot without weighing you down.

Table of Contents

What Makes This Soup So Special

This isn't your typical beef soup. The fragrant lemongrass adds a citrusy brightness, while the cilantro and watercress bring a fresh, herby kick. The lean ground beef gives it heartiness without being heavy, making this the perfect balance of comfort and nourishment. Plus, the savory depth of fish sauce ties it all together for an authentic touch.

Ingredients You'll Need

Here's what you'll need to bring this flavorful soup to life:

  • 2 stalks lemongrass
  • 2 cups cilantro, stems and leaves reserved separately
  • 1 pound 93% lean ground beef
  • 4 tablespoons fish sauce, divided
  • Salt and pepper, to taste
  • 3 tablespoons olive oil
  • 4 shallots, diced
  • 2 cups watercress

Tips for Success

  • Customize the Greens: If watercress isn't your thing, you can substitute baby spinach, arugula, or even kale. Just adjust the cooking time for heartier greens.
  • Boost the Flavor: If you have a favorite broth on hand, feel free to use it in place of water for an even richer taste.
  • Meal Prep Friendly: This soup reheats beautifully, making it a great option for meal prep. Store leftovers in an airtight container in the fridge for up to 3 days.

How to Freeze Brothy Beef Soup

One of the best parts about this soup is how well it freezes, making it perfect for meal prep or a quick meal on a busy day.

Steps to Freeze:

  1. Let the soup cool completely to room temperature. This prevents condensation, which can cause freezer burn.
  2. Portion the soup into freezer-safe containers or heavy-duty freezer bags. Be sure to leave about an inch of space at the top to allow for expansion as it freezes.
  3. Label the containers with the date and name of the dish. The soup will stay fresh for up to 3 months in the freezer.

Pro Tip: Freeze individual portions for easy reheating. This way, you can grab just the right amount for a single meal.

How to Reheat Brothy Beef Soup

Reheating this soup is simple and ensures you get all those bold flavors back without losing the delicate textures.

From the Fridge:

  1. Pour the soup into a saucepan.
  2. Heat over medium heat, stirring occasionally, until warmed through.

From the Freezer:

  1. Thaw the soup overnight in the fridge or use the defrost setting on your microwave if you're in a hurry.
  2. Reheat in a saucepan on medium heat until hot, stirring occasionally.

Pro Tip: Avoid boiling the soup when reheating to preserve the fresh flavor of the cilantro and watercress.

Swap Ideas: Make It Your Own

This soup is incredibly versatile, and you can easily tailor it to fit your tastes or what you have on hand.

Protein Swaps:

  • Ground Turkey or Chicken: For a lighter version, swap the beef for ground turkey or chicken.
  • Tofu or Mushrooms: For a plant-based option, skip the meat and use firm tofu cubes or diced mushrooms.

Greens Swaps:

  • Spinach or Arugula: Use baby spinach or arugula if you don't have watercress.
  • Kale or Swiss Chard: For a heartier green, chop kale or Swiss chard and add it to the soup earlier in the cooking process.
  • Cilantro: If you taste soap when you're eating cilantro, try swapping that out for parsley

Flavor Boosters:

  • Ginger: Add a slice of fresh ginger to the broth for an extra zing.
  • Stock: Use beef or chicken stock instead of water for a richer base.
  • Chili: For a kick of heat, add sliced red chili or a dash of chili oil before serving.

Carb Pairings:

  • Rice: White or brown rice is a classic choice to serve alongside or in the soup.
  • Noodles: Vermicelli or udon noodles work beautifully with the broth.

More Freezer Friendly Soup Recipes:

Freezer-Friendly Beef Soup - Asian-inspired poured into the bowl

Freezer-Friendly Beef Soup - Asian-inspired

This Brothy Beef Soup is one of my go-to recipes for those chilly days when I'm craving something cozy yet light. It's inspired by Vietnamese flavors, with bold notes of lemongrass, cilantro, and watercress, and it comes together in under 30 minutes!
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Prep Time: 5 minutes
Cook Time: 22 minutes
Total Time: 30 minutes
Course: dinner
Cuisine: Asian
Keyword: soup
Servings: 4 servings
Calories: 266kcal
Author: Nick Quintero

Ingredients

  • 2 stalks lemongrass cut into 3" pieces
  • 2 cups cilantro stems and leaves reserved separately
  • 1 pound lean ground beef
  • 4 tablespoons fish sauce divided
  • Salt and pepper to taste
  • 3 tablespoons olive oil
  • 4 ea shallots diced
  • 2 cups watercress

Instructions

Prepare the Aromatics

  • Start by bruising the lemongrass with the back of a knife or a meat tenderizer to release its aromatic oils. Cut it into 2-inch pieces. Separate the cilantro leaves from the stems, then rough chop the leaves and set them aside.

Mix the Beef

  • In a bowl, combine the minced cilantro stems, ground beef, 2 tablespoons of fish sauce, and 1 teaspoon of black pepper. Mix until everything is well incorporated.

Cook the Soup

  • Heat the olive oil in a large saucepan over medium heat. Add the shallots and lemongrass, cooking until the shallots are translucent, about 3 minutes. Add the beef mixture to the pan, stirring to break it into small pieces as it cooks.

Simmer the Broth

  • Add 4 cups of water (or 6 if your pot allows), 1 teaspoon of salt, and bring the mixture to a boil. Reduce the heat to a lively simmer and cook for 10 minutes, allowing the flavors to meld together. Stir in the remaining fish sauce and adjust seasoning as needed.

Add the Greens

  • Just before serving, stir in the watercress and rough chopped cilantro leaves. They'll wilt beautifully in the hot broth, adding fresh flavor and a vibrant pop of color.

Video

Nutrition

Serving: 1cup | Calories: 266kcal | Carbohydrates: 3g | Protein: 26g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 0.4g | Cholesterol: 70mg | Sodium: 1499mg | Potassium: 600mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 1085IU | Vitamin C: 10mg | Calcium: 49mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Freezer-Friendly Brothy Beef Soup - Asian-inspired

Sheet Pan Omelet - That Doubles as a Breakfast Wrap

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It's so funny... I usually meal prep all of these ingredients separately. I meal prep breakfast burritos AND I meal prep sheet pan omelets. Then I saw someone wrap their omelet in a tortilla and BAM, here we go. Genius.

meal prep on fleek - Sheet Pan Omelet Cut in Half
Table of Contents

There's nothing like starting your day with a satisfying, protein-packed breakfast that's as easy to make as it is delicious. This sheet pan breakfast wrap recipe is perfect for busy mornings, meal prep, or feeding a hungry crowd. With minimal prep and a whole lot of flavor, it's sure to become your go-to breakfast solution.

Using simple ingredients like eggs, fresh vegetables, and sausage, this dish comes together in just 30 minutes-and the best part? It all bakes on a single sheet pan! That means less cleanup, more time to enjoy your morning, and plenty of leftovers for the week.

I think you'll love this recipe because:

  • Effortless Prep: No need to cook everything separately-just chop, mix, and bake!
  • Meal Prep-Friendly: Make a big batch and enjoy easy, grab-and-go breakfasts all week long.
  • Customizable: Swap in your favorite veggies or protein to suit your taste buds.
  • Perfect for Wrapping: Once baked, this makes the ideal filling for breakfast wraps, burritos, or even tacos.

Sheet Pan Omelet Ingredients:

  • 18 large eggs
  • ½ cup milk
  • ½ yellow onion, diced
  • 1 bell pepper, diced
  • 1 cup spinach, roughly chopped
  • 1 package breakfast sausage links, sliced into bite-sized pieces
  • Salt and pepper, to taste
  • 10 tortillas, burrito size

Instructions

  1. Preheat the oven: Set your oven to 350°F and lightly coat a 9x13-inch sheet pan with cooking spray.
    • Note: the 9x13 is usually deeper than the 18x26. You'll need to make sure your sheet pan can hold 18 eggs otherwise you'll need to make two batches
  2. Prep the ingredients: Chop your veggies and sausage. Then crack the eggs into a large bowl and whisk together with the milk, salt, and pepper until light and frothy.
  3. Assemble the pan: Spread the diced onion, bell pepper, spinach, and sliced sausage evenly across the prepared sheet pan.
  4. Pour the eggs: Slowly pour the whisked eggs over the ingredients, ensuring everything is evenly coated.
  5. Bake: Place the sheet pan in the oven and bake for 20-25 minutes, or until the eggs are set. To test for doneness, insert a toothpick into the center-if it comes out clean, it's ready!
  6. Slice and serve: Let the omelet cool for a few minutes before slicing into squares or rectangles. Enjoy as-is or roll them up in your favorite wraps or tortillas for a portable breakfast!

How to Store

This recipe is perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4 days. When ready to eat, reheat in the microwave for 1-2 minutes or enjoy cold-yes, it's that good even without reheating!

Or, you could wrap each one in a paper towel, put them into a freezer bag, and freeze for up to 3 months.

How to Serve

This sheet pan omelet works wonderfully on its own, but it's even better rolled up in a tortilla as a breakfast wrap. Add some hot sauce, salsa, or avocado slices for some extra flavor. You can also serve it alongside fresh fruit or a side of roasted potatoes.

Swaps and Additions

  • Vegetables: Swap the bell pepper for zucchini, mushrooms, or tomatoes.
  • Protein: Substitute sausage with bacon, ham, or even smoked salmon.
  • Cheese: Add a sprinkle of shredded cheddar or crumbled feta on top before baking.
  • Dairy-Free: Use almond milk or oat milk instead of regular milk.

I've learned that simplicity and versatility are key. This recipe ticks both boxes. It's a breeze to prepare, reheats like a dream, and can be enjoyed in so many ways. Whether you're fueling up for a busy day or packing a breakfast to-go, these sheet pan wraps have you covered.

Have you tried making a sheet pan breakfast before?

Let me know how you customize yours in the comments below! And if you're looking for more meal prep inspiration, check out my other easy breakfast ideas.

meal prep on fleek - Sheet Pan Omelet Cut in Half

Sheet Pan Omelet - That Doubles as a Breakfast Wrap

This sheet pan omelet breakfast wrap recipe is perfect for busy mornings, meal prep, or feeding a hungry crowd. With minimal prep and a whole lot of flavor, it's sure to become your go-to breakfast solution.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Breakfast, brunch, Main Course
Cuisine: American, Mexican
Keyword: eggs, Meal Prep, Omelet, Portable, Sheet Pan
Servings: 10 servings
Calories: 380kcal
Author: Nick Quintero
Cost: 1.50

Equipment

Ingredients

  • 18 ea eggs large
  • ½ cup milk
  • ½ ea yellow onion diced
  • 1 ea bell pepper diced
  • 1 cup spinach roughly chopped
  • 12 ea sausage links sliced into bite-sized pieces
  • Salt and pepper to taste
  • 10 ea tortillas burrito size

Instructions

  • Preheat the oven: Set your oven to 350°F and lightly coat a 9x13-inch sheet pan with cooking spray.
  • Prep the ingredients: Chop your veggies and sausage. Then crack the eggs into a large bowl and whisk together with the milk, salt, and pepper until light and frothy.
  • Assemble the pan: Spread the diced onion, bell pepper, spinach, and sliced sausage evenly across the prepared sheet pan.
  • Pour the eggs: Slowly pour the whisked eggs over the ingredients, ensuring everything is evenly coated.
  • Bake: Place the sheet pan in the oven and bake for 20-25 minutes, or until the eggs are set. To test for doneness, insert a toothpick into the center-if it comes out clean, it's ready!
  • Slice and serve: Let the omelet cool for a few minutes before slicing into squares or rectangles. Enjoy as-is or roll them up in your favorite wraps or tortillas for a portable breakfast!

Video

Notes

Note: the 9x13 is usually deeper than the 18x26. You'll need to make sure your sheet pan can hold 18 eggs otherwise you'll need to make two batches

Nutrition

Serving: 1wrap | Calories: 380kcal | Carbohydrates: 26.5g | Protein: 22g | Fat: 21.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Meal Prep Overnight Oats with Berries

by Leave a Comment

If you're anything like me, mornings can be a whirlwind. Between getting ready for the day and tackling a million other things, breakfast can sometimes feel like an afterthought. That's why I've been leaning on overnight oats-they're easy to prep, endlessly customizable, and packed with nutrients to keep me going.

Table of Contents

I want to share my favorite overnight oats recipe with you. It's simple, satisfying, and has room for all your favorite toppings. Plus, it's a great way to take control of your mornings without adding stress.

What You'll Need

  • 2 cups quick oats
  • 4 cups almond milk (or any milk you prefer)
  • Blueberries
  • 8 strawberries
  • A handful of almonds
  • Cinnamon
  • 2 bananas

How to Make It

1️⃣ Assemble Your Base
In a meal prep container, add ½ cup of quick oats and 1 cup of almond milk. Stir it together until the oats are fully submerged. This is where the magic starts-the oats absorb the milk overnight, creating that creamy texture we all love.

2️⃣ Add Your Toppings
Top the oat mixture with a handful of blueberries, a sprinkle of cinnamon, and banana slices. These bring natural sweetness and a boost of nutrients to your breakfast.

3️⃣ Prep Your Sides
If you're using a meal prep container with dividers, add fresh strawberries and almonds to the side. I love having these as an extra snack or to mix into the oats when I'm ready to eat.

4️⃣ Chill Overnight
Pop the containers into the fridge and let them do their thing. By morning, you'll have a creamy, flavorful breakfast ready to enjoy.

Why I Love This Recipe

What makes overnight oats so incredible is how versatile they are. You can switch up the toppings based on what you have on hand or what you're craving. Feel like something tropical? Add shredded coconut and pineapple. Want more protein? Stir in some Greek yogurt or a scoop of your favorite protein powder.

Pro Tips for Success

  • Prep in Batches: I make enough for 3-4 days at a time, so I'm not scrambling mid-week.
  • Use Divided Containers: Keeping toppings separate, like the strawberries and almonds, ensures they stay fresh and crunchy.
  • Get Creative: Don't be afraid to experiment with different flavor combos. Oats are like a blank canvas-make them yours!

A Little Encouragement

I know that starting any new routine, even one as simple as meal prepping, can feel overwhelming. But this is such a great place to start. Once you've prepped your breakfasts, you'll notice how much smoother your mornings are-and that success will encourage you to try more.

So, give this recipe a try, and let me know how it goes. Whether you're someone who's just dipping a toe into meal prep or a seasoned pro, overnight oats are a simple way to set yourself up for success.

More Overnight Oats ideas:

Overnight Oats

Overnight Oats

How To Make Easy Overnight Oats.
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Prep Time: 15 minutes
Total Time: 15 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, Overnight Oats
Servings: 4 meals
Calories: 479kcal
Author: Meal Prep Mondays

Ingredients

  • 2 Cups Quick oats
  • 4 Cups Almond Milk
  • Blueberries
  • 8 Strawberries
  • Almonds
  • Cinnamon
  • 2 Bananas

Instructions

  • In a meal prep container add ½ cup of quick oats and 1 cup of almond milk then stir.
  • Top with blueberries, cinnamon and banana slices.
  • In the side divider add in almonds and fresh strawberries.
  • Put it in the fridge overnight and enjoy throughout the week!

Notes

This makes four meals.

Nutrition

Serving: 1meal | Calories: 479kcal | Carbohydrates: 66g | Protein: 15g | Fat: 21g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 1g | Sodium: 329mg | Potassium: 743mg | Fiber: 13g | Sugar: 20g | Vitamin A: 94IU | Vitamin C: 45mg | Calcium: 425mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crispy Sweetpotato Hashbrowns - with Different Cooking Methods

by Leave a Comment

If you love the crispy, golden edges of classic hashbrowns but want to switch things up, these Crispy Sweetpotato Hashbrowns are perfect!

Sweetpotatoes add a naturally sweet flavor and a boost of fiber and vitamins. These hashbrowns are ideal for meal prep, breakfast, or even as a savory brunch side. Here's how to make these delicious hashbrowns with just a few simple steps!

Table of Contents

Ingredients

  • 2 medium sweetpotatoes, peeled and grated (about 3 cups)
  • 2 eggs (small)
  • 1-2 tablespoon flour or cornstarch (adjust as needed)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon garlic powder (optional)
  • ½ teaspoon onion powder (optional)

Instructions

  1. Grate the Sweetpotatoes: Peel the sweetpotatoes and grate them using the thickest side of your grater. Sweetpotatoes release a lot of moisture, so it's essential to follow the next steps to remove as much liquid as possible.
  2. Rinse and Soak: Place the grated sweetpotatoes in a bowl of very cold water. Swirl them around, then let them sit for a couple of minutes. Rinse a few times until the water runs clear. This step helps remove excess starch, which makes for crispier hashbrowns.
  3. Strain and Squeeze Dry: Transfer the grated sweetpotatoes to a strainer and press down to remove as much moisture as possible. For best results, place them in a clean kitchen towel and squeeze out the remaining water. Removing moisture is key to achieving crispy hashbrowns.
  4. Mix the Ingredients: In a large bowl, combine the sweetpotatoes with the egg, flour or cornstarch, salt, pepper, garlic powder, and onion powder. Mix well with your hands (a glove can be helpful) to ensure everything is evenly combined. If the mixture feels too wet and isn't sticking together, add a little more flour or cornstarch.
  5. Form the Hashbrowns: Line a baking sheet with wax paper. Take small portions of the mixture and form them into thin discs, pressing them down to shape. Place them on the wax paper and transfer to the freezer for at least one hour. Freezing helps the hashbrowns hold their shape during cooking.
  6. Air fry the Hashbrowns: Use cooking spray to make sure the sweetpotato hashbrowsn don't stick to the basket. Then cook at 370 degrees (190 degrees C) for 10 minutes. Flip and cook for another 7 minutes, until the inside is fully cooked.
    • NOTE: The size and shape of the hashbrowns you form will determine the final cook time. Thinner is better for cooking all the way through.
  7. Serve and Enjoy: Once crispy and golden, transfer the hashbrowns to a paper towel-lined plate to drain any excess oil. Serve hot and enjoy with your favorite dipping sauce or alongside breakfast classics like eggs and bacon!
Crispy sweet potato hashbrowns

How to Store

  • Refrigerator: Place leftover hashbrowns in an airtight container and store in the fridge for up to 3 days. Reheat in an air fryer skillet or oven to restore crispiness.
  • Freezing: For longer storage, freeze the formed (uncooked) hashbrowns. Once frozen solid, transfer them to a freezer bag for up to 2 months. Cook from frozen for best results.

FAQs

Can I use regular potatoes instead of sweetpotatoes?
Yes, you can substitute russet potatoes if you prefer. The process is the same, though the flavor will be more savory/traditional rather than sweet.

How do I keep my hashbrowns from being soggy?
Removing as much moisture as possible is key. After rinsing, strain and squeeze the sweetpotatoes thoroughly, and avoid overcrowding the pan during frying to maintain a consistent temperature.

What can I serve with sweetpotato hashbrowns?
These hashbrowns are versatile and pair well with eggs, bacon, avocado, or even a dollop of sour cream. They're also great with a drizzle of hot sauce or served as a side with grilled veggies for a savory twist.

Can I bake these hashbrowns instead of frying?
Yes! To bake, preheat your oven to 400°F, place the hashbrowns on a parchment-lined baking sheet, and brush lightly with oil. Bake for 20-25 minutes, flipping halfway through, until they're crispy and golden.

Recipe Tips and Variations

  • Add Fresh Herbs: For extra flavor, try mixing in chopped chives or parsley with the sweetpotato mixture.
  • Make It Spicy: Add a pinch of cayenne pepper or smoked paprika for a spicy kick.
  • Swap the Sweetpotato: Spinach, shredded carrots, or even zucchini (squeezed dry) can add variety to this base recipe.

Other cooking methods:

  • Stovetop
  • In the oven
  • Using a waffle or panini maker
  • Air fryer

Serving Suggestions

Serve these sweetpotato hashbrowns as part of a hearty breakfast with scrambled eggs and avocado, or pair with a dipping sauce like garlic aioli or sriracha mayo for a snack. They're also delicious as a side for lunch or dinner!

Related Recipes

If you're a fan of crispy, comforting breakfast recipes, check out these other favorites:

These Crispy Sweetpotato Hashbrowns are a fun and delicious twist on a breakfast classic. Perfectly crispy on the outside and tender on the inside, they're a versatile addition to any meal.

Give them a try and see how these simple ingredients come together for a breakfast that's packed with flavor! For more breakfast inspiration, explore our blog.

20 Best Spiralizer Recipes for Meal Prep

by 2 Comments

The first spiralizers hit the market around 2014, and since then have quickly become a favorite kitchen tool for wizards and alternative-eaters alike. If you've never used one before, a spiralizer is a handy kitchen contraption that uses rotating circular blades to turn your favorite fruits and vegetables into noodles, shreds, and ribbons.

Think noodles made from zucchini, paper-thin strands made from carrots, and delicately shredded apples or sweet potatoes pressed into perfect fritters and muffins. Truly any fruit or vegetable with a relatively sturdy body can be spiralized.

A few of our favorite options are sweet potatoes, zucchini, carrots, apples, cucumbers, parsnips, and daikon. But not all of these recipes are created equally, so we put together the best spiralizer recipes for meal prepping - just for you!

Table of Contents

Why We Love Spiralizers:

We love spiralizers because they provide a surefire way to enjoy a lightened version of a huge range of dishes. They're also probably most loved as a means to turn almost any recipe into paleo and/or gluten-free friendly.

Instead of those made from wheat, zucchini noodles allow for a significantly lower caloric intake, plus the added benefit of Vitamin A, Vitamin C, Potassium, and fiber. Instead of digestive-slowing grains and flours in your waffles or fritters, sweet potatoes boast a much richer vitamin-heavy nutritional profile.

Think about getting your daily needs of Vitamins A and C, all from swapping one single ingredient into your favorite breakfast dish or elevated lunch. Cooking a spiralizer recipe basically ensures that you're getting at least one extra serving of vegetables in each portion, all without compromising flavor or convenience. Who doesn't want that?

Though zoodles have become the crown jewel of spiralizing, we really wanted to offer you more than that with this list. So we scoured the internet to find the best spiralizer recipes for meal prepping, and each of them are as delicious as they are unique. Upgrade your Monday (and Tuesday, and Wednesday, and Thursday) with Jerk Shrimp with Crispy Plantain Noodles, Apple Noodle Breakfast Bowl, or a Spiralized Vegetable Frittata.

Our Top 20 Best Spiralizer Recipes for Meal Prep

Starting with Breakfast and working our way to Dessert spiralizer recipes

Spiralized Sweet Potato Waffle 

Spiralized Sweet Potato Waffle

Sweet Potato Noodle Breakfast Burrito Bowl 

Sweet Potato Noodle Breakfast Burrito Bowl

Apple Noodle Breakfast Bowl 

Apple Noodle Breakfast Bowl

Spiralized Zucchini & Breakfast Sausage Skillet 

Spiralized Zucchini & Breakfast Sausage Skillet

10 Minute Pad Thai Zoodles 

vegan keto zoodles

Thai Prawn Spiralizer Salad 

Thai Prawn Spiralizer Salad

Asian Sesame Cucumber Salad 

Asian Sesame Cucumber Salad

Spiralized Vegetable Frittata 

Spiralizer Vegetable Frittata

Baked Tofu Bowl with Carrot Noodles 

Baked Tofu Bowl With Carrot Noodles

Eggplant Meatballs and Zoodle Meal Prep 

eggplant meatball and zoodle meal prep

Creamy Spinach Sweet Potato Noodles with Cashew Sauce 

Creamy Spinach Sweet Potato Noodles with Cashew Sauce

Creamy Garlic Zoodles with Chicken 

Creamy Garlic Zoodles with Chicken

20 Minute Healthy Chicken Parmesan 

20 minute healthy chicken parmesan

Jerk Shrimp with Crispy Plantain Noodles 

Chickpea Bolognese with Carrot Noodles 

Chickpea Bolognese with Carrot Noodles

Spiralized Zucchini with Tomato Oregano Sauce and Grilled Chicken 

Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast

Stir Fry Zucchini Noodles

Stir-Fry-Zucchini-Zoodle

Spiralized Sweet Potato Enchilada Skillet 

Spiralized Sweet Potato Enchilada Skillet

Triple Chocolate Zucchini Noodle Protein Muffins 

Triple Chocolate Zucchini Noodle Protein Muffins

Spiralized Apple Crumble 

Spiralized-Apple-Crumble-7

Whichever of these 20 spiralizer recipes you choose (eventually all of them, we hope!), we know you won't be bored. What are some of your favorite ways to use your spiralizer? Let us know in the comments!

20-ways-to-use-your-spiralizer

Spiralizer-Recipes

Chicken Apple Sausage and Veggies

by Leave a Comment

Chicken Apple Sausage and Veggies

Thank you to GoodCook for sponsoring this Chicken Apple Sausage and Veggies post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Table of Contents

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!

Simple meals are our go-to for meal prep or any night of the week. With summer in full swing, we are craving all of the fresh summer veggies like crisp green beans and sweet corn. But, it doesn't need to be summer to enjoy this easy recipe!

You can easily make this in the winter with from frozen green beans and corn. It will taste just as delicious thanks to the sweet and savory sausage. 

Chicken Apple Sausage and Veggies

Whether you are making this recipe in the summer or the winter you can grab all of the ingredients, plus your Good Cook Meal Prep containers.

But, the creativity doesn't need to stop there. You can add in any of your favorite veggies, or even favorite flavored sausage, to this recipe! It's a great way to use up those leftover veggies at last week's Target haul, too!

We used a honey mustard dressing to tie this recipe together, but have also offered you a homemade version if you would like to make something that has a simpler ingredient list. Most of the items needed for the homemade version you probably already have in your pantry, too! If not, don't forget to grab those alongside your containers at Target. 

Chicken Apple Sausage and Veggies

How to make Chicken Apple Sausage and Veggies

The method to make this recipe is simple, as we mentioned. Your green beans will get quick steam to ensure that they keep their crispness. While they are cooking, the sausages will go into your pan until browned on the outside. Once both of those ingredients are done, all of your remaining ingredients, plus the green beans will go into a bowl. Everything will get tossed together with your dressing and then served up with your cooked quinoa and sausages. 

You will then place your quinoa into the 'starch' section of your meal prep container, the veggies in the "vegetable and fruit" section of the container, and your sausage in the "protein" section. 

This recipe offers a great balance of protein, fiber-rich carbohydrates, and healthy fats to keep you sustained until snack time! 

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Veggies Ingredients:

  • 4 Apple Chicken Sausage Links (manufacturer fully cooked; sliced into rings)
  • 3 C. Cooked Quinoa
  • 1 C. Tomatoes (cut in half)
  • 1 C. Green Beans (trimmed; cut in half)
  • 1 C. Raw Sweet Corn
  • 5 Tbsp. Honey Mustard Dressing/Marinade (store-bought)
    • OR whisk together:
      • 3 Tbsp. Olive Oil
      • 2 Tbsp. Honey
      • 2 Tbsp. Dijon/Stoneground Mustard
      • 5 Tbsp. Apple Cider Vinegar
      • ½ tsp. Garlic Powder
      • ½ tsp. Himalayan Pink Salt
      • ½ tsp. Ground Black Pepper
  • 1 Tbsp. Avocado Oil
Chicken Apple Sausage and Veggies

How to Store Chicken Apple Sausage and Veggies

To store this dish properly:

  • Refrigerator: Place the cooked sausage and veggies in an airtight container and store in the fridge for up to 4 days.
  • Freezer: You can freeze this meal for up to 2 months. Pack it in freezer-safe containers or bags, and remove as much air as possible before sealing to maintain freshness.

How to Reheat Chicken Apple Sausage and Veggies

  • Microwave: Place a portion in a microwave-safe dish, cover loosely, and heat for 1-2 minutes, stirring halfway through to ensure even heating.
  • Stovetop: Heat a small amount of oil in a skillet over medium heat, add the portioned meal, and cook for 3-5 minutes, stirring occasionally, until warmed through.
  • Oven: For larger portions, preheat your oven to 350°F, place the meal in an oven-safe dish, cover with foil, and bake for about 15 minutes or until hot.

Easy Ingredient Swaps

  • Chicken Apple Sausage: Swap with turkey sausage, plant-based sausage, or even grilled chicken breast for a different protein.
  • Quinoa: Substitute with rice, couscous, farro, or even cauliflower rice for a low-carb option.
  • Green Beans: Use broccoli, snap peas, or zucchini for a similar crunch.
  • Sweet Corn: Canned or frozen corn can replace fresh corn. Alternatively, try diced bell peppers for a different sweet flavor.
  • Honey Mustard Dressing: If you're short on time, use any vinaigrette or a balsamic glaze for a tangy twist.

Tips for Customization

  • Add a spicy kick by sprinkling red chili flakes or a drizzle of sriracha.
  • Include extra veggies like mushrooms, bell peppers, or spinach for added nutrients.
  • Sprinkle with shredded cheese or nutritional yeast for a creamy, cheesy finish.

Enjoy this wholesome, versatile dish, and feel free to make it your own with these tips!

Meal Prep Containers by Meal Prep on Fleek x Goodcook
Meal Prep Containers at Target

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Summer Veggies

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!
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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 446kcal
Author: Nick Quintero

Ingredients

  • 4 Apple Chicken Sausage Links manufacturer fully cooked; sliced into rings
  • 3 cups Cooked Quinoa
  • 1 cup Tomatoes cut in half
  • 1 cup Green Beans trimmed; cut in half
  • 1 cup Raw Sweet Corn
  • 3.5 Tbsp. Honey Mustard Dressing/Marinade store-bought
  • 1 tablespoon avocado oil

Alternative to store bought dressing

  • 3 Tbsp. Olive Oil
  • 2 Tbsp. Honey
  • 2 Tbsp. Dijon/Stoneground Mustard
  • 1.5 Tbsp. Apple Cider Vinegar
  • ½ tsp. Garlic Powder
  • ½ tsp. Himalayan Pink Salt
  • ½ tsp. Ground Black Pepper

Instructions

  • Blanch green beans, set aside.
  • While that steams, heat a skillet or frying pan over medium/high heat.
  • Add avocado oil and then sliced sausages to the heated skillet/pan - let cook ~8-10 minutes (stirring/flipping half way through until sausages are heated through and lightly browned.
  • In a large bowl, toss blanched green beans, raw sweet corn, and fresh tomatoes in honey mustard marinade until coated.
  • Serve sausages with marinaded veggies and quinoa, store, and enjoy!

Notes

*Please use either the store bought or homemade marinade. 

Nutrition

Calories: 446kcal | Carbohydrates: 46.9g | Protein: 21.1g | Fat: 19.3g | Fiber: 7.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sausage Lover's Hashbrown Casserole | Freezer Friendly

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Hashbrown Casserole is THE ULTIMATE versatile and unique breakfast you've been looking for!

There's almost too much to love in the Sausage Lover's Hashbrown Casserole! Imagine - what if you bring three of the biggest breakfast favorites together into one simple meal prep recipe? Delish in the dish!

We only wish we could skip right to the eating part already. But that's okay. This meal is easy to make with just a few steps, so you'll be ready to serve yourself four protein-rich portions of healthy goodness.

Something that makes Hashbrown Casserole special is the dish it is made in. 'Casserole' is a French word that means "sauce-pan". You'll combine just five ingredients and two spices in this classic sauce-pan for four low-calorie portions to enjoy over the next few days. 

Sausage Lover's Hashbrown Casserole - This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you're a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free. 

Serve it for breakfast, lunch or dinner. If you're a fan of sausage and potatoes you will definitely love this our Sausage Lover's hashbrown casserole!

How long will Sausage Lover's Hashbrown Casserole last for?

Store your Hashbrown Casserole safely up to 3-4 days in the refrigerator using a single compartment prep container.

Can Sausage Lover's Hashbrown Casserole be frozen?

Yes, you can freeze your Hashbrown Casserole after it is cooked and portioned for future meals. The best quality will be within 1-2 months. 

How do you make Sausage Lover's Hashbrown Casserole?

This is an easy meal prep recipe prepped in 10 minutes! Most of the work is done by the oven. Start by preparing your baking dish and ingredients, then simply mix them together well. Pour everything you've got into the baking pan, then bake, and your Hashbrown Casserole will be ready like a boss.

How to portion Sausage Lover's Hashbrown Casserole?

This Whole30 meal prep recipe is an all-in-one dish you that's perfect for a single compartment meal prep container. To adjust your macros for your goals, use a dual compartment meal prep container for your Hashbrown Casserole and add an additional carb or protein. 

More Sausage meal prep recipes:

Other tips for making Sausage Lover's Hashbrown Casserole:

  1. Pat your sausage dry so your casserole doesn't end up extra soggy 
  2. Assemble your ingredients by arranging your sausage with even space between them, but remember that you don't have to be a perfectionist!
  3. Replace the spinach with kale, collard greens, or your favorite leafy veggies.
  4. Convert this into a meatless casserole by substituting the sausage with vegetables like sweet peppers, onions, and mushrooms.
  5. Spruce things up by throwing in some Cheese: Cheddar, Gruyere, Swiss, Gouda, or Mozzarella pairs nicely.

Sausage Lover's Hashbrown Casserole Ingredients

  • 4-6 sausages
  • 6 large eggs
  • 1 ⅓ cup egg whites
  • 4 cups shredded potatoes, thawed
  • handful fresh spinach
  • Salt & Pepper, to taste
Healthy Breakfast Sausage Potato Egg Recipe

Sausage Lover's Hashbrown Casserole

Sausage Lover's Hashbrown Casserole

Sausage Lover's Hashbrown Casserole - This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you're a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free.
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Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Course: Breakfast, Lunch
Cuisine: American
Keyword: Egg, Meal Prep, Sausage
Servings: 6 slices
Calories: 258kcal
Author: Nick Quintero

Ingredients

  • 4-6 sausages
  • 6 large eggs
  • 1 ⅓ cup egg whites
  • 4 cups shredded potatoes
  • 1 cup Spinach
  • salt & pepper, to taste
  • oil for coating pan

Instructions

  • Pre-heat oven to 350 degrees F
  • Coat a 9x13 inch baking dish with non-stick spray or oil
  • Saute sausage in a non-stick pan, if desired. If using pre-cooked sausage this isn't necessary. However, I liked the flavor from the cooked sausage.
  • Whisk together eggs and egg whites
  • Add in sausage, shredded potatoes and spinach
  • Mix well
  • Pour into baking pan
  • Bake for about 45 - 50 minutes or until the middle is set
  • Serve hot, warm or cold.

Video

Notes

Nutrition for 1 out of 6 large pieces:
12.8g Fat, 13g Carbs, 22.8g Protein
 
WW Smart Points= Green:8  Blue:6  Purple:4

Nutrition

Serving: 1slice | Calories: 258kcal | Carbohydrates: 13g | Protein: 22.8g | Fat: 12.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Top 10 Instant Pot Mistakes - That You're Probably Making

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Have you heard? Instant Pots are all the rage for a few years now! If you were lucky enough to have been gifted with one or ordered one on CyberMonday for yourself, you will have found that they fit in quite perfectly and conveniently into the meal prep lifestyle.

You may also have found that there are some common pitfalls that Instant Pot rookies have encountered. By being well informed and taking a few precautionary steps, you can avoid all of these instant pot mistakes and do it up right!!

instant pot on a counter
Photo credit: CNBC

10 Common Instant Pot Mistakes:

#1 no-no - Playing it by ear

The first mistake Instant Pot users make is to assume that they know exactly how to use the thing because "Well,...how hard can it be?" You know what they say about assuming, right? Don't do it! All pots are NOT alike. They may look alike, but they aren't exactly alike. Don't fall for this temptation and look on your guide as a friend who will not let you down. Read it cover to cover.

#2 no-no - Forgetting the sealing ring

Crucial! The silicone sealing ring is a key player in allowing your cooker to keep the pressure it needs. You take it off to clean it, but don't forget to replace it and make sure it is seated correctly before you start to cook. If you don't, expect a big mess to clean up and do over on your meal.

Related: 3 Best Kitchen Appliances for Meal Preppers

#3 no-no - Check the power cord

If you are having trouble after having done everything right...or so you thought...have you checked the power cord? This is especially common if you have a power cord that is detachable. Make sure the connection is snug. It may require unplugging and reattaching.

#4 no-no - Impatience

It is called "Instant Pot" because it is quick. It does take much less time than traditional cooking methods, however, it does take some time. All pressure cookers still go through 3 phases during the cooking process: 1) preheat, 2) cook cycle, and 4) depressurization. And all that isn't done in a literal "instant".

Another wonderful feature is that it does not need constant attention (and "a watched pot never boils" anyways). So take advantage of that and go take a shower, read a book, go out and pull some weeds. Dinner will be right along and probably sooner than you think.

#5 no-no - Instant Pots on stovetops

Placing your Instant Pot on a stovetop or any other source of heat is asking for trouble and a ruined cooker. It is for countertop use only and should always be positioned far away from external heat sources.

#6 no-no - Poor choice of meat cuts

One great Instant Pot feature is that it can cook at such high temperatures that it can break down tougher cuts of meat in no time. Recipes that took tougher meats like chuck roasts, flanks or shanks hours to cook, take a fraction of that time now. But you wouldn't want to have the same cook cycle for more tender cuts of meat. If you are craving those, you can easily cook chicken or more marbled tender steaks on the saute cycle. So be sure to be mindful that your meat cut matches your recipe and cook cycle.

#7 no-no - Overcooking

A rule of thumb is to adjust your cook time to your main ingredient if you are not using a specialized Instant Pot recipe. If you overcook your food, it can be rather unappetizing. Remember that as compared to the traditional stovetop, cooking times can be cut from ½ to ⅔. So be sure to adjust your cook times accordingly. Here is a helpful guide.

Instant-Pot Mistakes

#8 no-no - Thickeners added too early

An interesting nuance when making soups, stews, and gravies that need thickeners like cornstarch or flour, is that if they are added in the early stages of cooking, they can actually scorch the dish.

This happens because they tend to be heavy and sink to the bottom. They have also been known to not allow heat to be evenly distributed around the dish causing uneven cooking. Thickeners are best added by turning saute on for a few minutes after the pressure cooking is done if it needs some extra heat to integrate it into the whole dish better or at the end just before serving the dish.

#9 no-no - Pressing the wrong pressure release code

The right venting must be used as it will have a great impact on the outcome of your meal. Which to choose; QR (quick pressure release) or NR (natural pressure release)? Here is a little more information about the differences between the two and when to use them.

#10 no-no - Too much liquid

You can get the most flavorful meals out of your pressure cooker, but the amount of liquid is critical and can make a huge difference in whether the outcome is wonderful or waterlogged. You have to remember that moisture is locked into the cooker there is no chance for liquid dissipation to happen. Make sure that you add the minimum amount of liquid that the recipe calls for in order to not have a drowning meal at the end.

Being forewarned is forearmed. Mistakes and accidents can happen, but with a little knowledge, they are completely preventable. So many wonderful meals can be cooked with an Instant Pot in a fraction of the time it used to take. It can do the same amount of work of several household appliances combined!

Do you have some adventures with an Instant Pot of your own? We'd love to hear your experiences. Leave us a comment on the favorite way of using yours.

top instant pot recipes

Easy Beef Lasagna Casserole (Quick and Easy)

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Mmm, good old-fashioned, hearty lasagna as a beef lasagna casserole. Our easy dinner idea is a recipe for a deliciously cheesy and comforting meal for busy days and peaceful nights. You can also have leftovers for lunch.

Our spin on this Italian staple makes it easier for more people to enjoy it. Beef Lasagna Casserole is ready for meal prepping in less than an hour and is also gluten-free! 

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

Beef Lasagna Casserole

Boasting tons of flavor and fun pasta shapes, you'll love this easy and gluten-free twist on the classic beef lasagna!

Beef Lasagna Casserole
Meal-Prep-Starter-Kit

There is nothing better than an affordable and easy recipe that is also delicious!  That's why we love ground beef so much! It can be used in a variety of ways, is very affordable, can be kept on-hand to pull out of the freezer at any moment, and creates some of the most comforting dishes. Not only will ground beef add a good serving of protein to your dinner or lunch, but it also works at breakfast too! You can season ground beef up just like pork and make a faux sausage to serve alongside eggs, roasted potatoes, and fresh fruit. 

The leanness of Ground Beef

You can also find different leanness levels with ground beef. So, if you're looking for something with less fat (or more fat!) there is always an option. The key is knowing how to use each one. 

UNDERSTANDING THE GRINDS

When should you use regular ground beef? How can you make juicy burgers from lean ground beef? Ground beef is labeled according to leanness levels, ranging from 70 to 96+ percent lean. Below is a summary of leanness levels and their best uses:

70% LEAN

Ground beef that is not less than 70% lean (usually a 73/27 or 75/25 lean-to-fat ratio) is perfect for burgers and recipes that involve browning (crumbles) and pouring off drippings, like chili, tacos, and spaghetti sauce. When cooked properly, it delivers a moist and juicy result.

80-85% LEAN
A mid-range lean-to-fat ratio is perfect for dishes like meatloaf and meatballs, where the meat is shaped into a ball or loaf and cooked in a pan or skillet. When cooked properly, it stays moist and juicy while maintaining a slightly firm texture.

93% LEAN
Ground beef that is 93% lean or leaner meets the government guidelines for "lean." This is an excellent choice if you're aiming for lean meats in your meals. It works especially well in dishes like meat sauce, tacos, stuffed peppers, or casseroles, where draining excess fat might be challenging.

No matter which grade of leanness you go with, you are bound to have a flavorful and protein-packed meal prep ready for you and/or your family any day of the week! Oh, and don't forget affordable! 

How long will Beef Lasagna Casserole last for?

When properly stored in a tightly sealed plastic or glass container, your beef lasagna casserole will last for 5 days in the refrigerator. 

Can Beef Lasagna Casserole be frozen?

Yes, you can freeze this easy dinner idea for up to 3 months. To freeze leftovers, let the casserole cool to room temperature. Then place it into your refrigerator for 1 hour so the pasta, cheese, and beef can settle. Remove your cooled casserole from the fridge and cut it into sections. Wrap the sections with cling wrap and store in the freezer. When you're ready to eat the lasagna, remove from the freezer and reheat in the microwave or oven. 

Beef Lasagna Casserole

Beef Lasagna Casserole Ingredients:

  • ¾ lb. Ground Beef, 96% lean 
  • 8 oz. Cavatappi Chickpea Pasta 
  • 1 (25 oz.) Jarred Roasted Garlic Pasta Sauce 
  • 4 cups Arugula 
  • 1 cup Chopped Fresh Spinach 
  • ⅔ cup Ricotta, skim/low-fat milk-based 
  • ⅔ cup Shredded Mozzarella  
  • ¼ cup Grated Parmesan 

Salad Ingredients

  • ¼ cup Tomatoes, halved 
  • ¼ cup Cucumber, sliced 
  • 2 Tbsp. Red Onion, sliced 
  • 2 Tbsp. Extra Virgin Olive Oil 
  • 2 Tbsp. Red Wine Vinegar 
  • 1 Tbsp. Avocado Oil 
  • 1 Tbsp. Fresh Parsley, roughly chopped 
  • ½ tsp. Himalayan Pink Salt 
  • 1 tsp. Ground Black Pepper 
Beef Lasagna Casserole

To make both the ground beef lasagna casserole and salad you need only a few ingredients, most of which you probably have on-hand!

How do you make Beef Lasagna Casserole? 

Start by preheating your oven to 350 degrees and heating a sauté pan over medium heat with avocado oil. Add ground beef, salt, and pepper to the pan and brown the beef. Remove the ground beef from heat and drain the fat. Return the meat to the skillet and heat and stir in pasta sauce. Next, you need to boil your chickpea pasta, drain it, and set it aside. Now it's time to assemble lasagna. You're halfway done! 

Grab an 8x8 baking dish to bake the casserole in. Spoon one-third of your pasta sauce in the dish, making an even layer. Add half of your pasta, another layer of sauce, cheese, and spinach. Spoon and spread some more pasta sauce over noodles, then layer an even portion of all three kinds of cheese, half of the beef, as well as half the spinach. Repeat layering process until pasta, cheeses, pasta sauce, beef, and spinach is used up. Tip: Cover the top (final) layer with the cheeses to help prevent drying out. 

How to portion Beef Lasagna Casserole?

Cut your beef lasagna casserole into fourths. Find 4 dual-compartment meal prep containers and put one lasagna square into each container. Divide your salad into each container, placing it in the smaller compartment. Put your plastic cup of salad dressing with the lasagna portion. 

Beef Lasagna Casserole

The result is a cozy, cheesy, protein-packed dish that works for lunch or dinner. Or, if you're into leftovers for breakfast like we are, then enjoying this at breakfast! 

More casserole meal prep recipes:

We appreciate casserole dishes because they're versatile and filling, making meal prep easy and exciting. Here are more casserole dishes for you to freeze and store away for easy and cook-free meal prepping! 

There's more here, too! 21 Amazing Low Calorie Casserole Recipes

Lunch never looked so good! 

Other tips for making Beef Lasagna Casserole:

  • If you're looking to save more time on cooking, skip boiling the pasta. Brown the beef, add sauce, and layer. The pasta will cook as the casserole bakes in the oven. Just be sure to use plenty of sauce so the pasta cooks thoroughly. 

  • Switch the meat flavors up by adding chicken, turkey, or pork to the ground beef. Crumbled sausage works very well with the ground beef for a meat sauce. 

  • Use cottage cheese for additional creaminess. 

  • Top your beef lasagna casserole with lots of cheese to prevent the casserole from drying out. 

Beef Lasagna Casserole

Visit www.BeefItsWhatsForDinner.com for more recipes and easy meal prep inspiration! 

Beef Lasagna Casserole

Beef Lasagna Casserole

Boasting tons of flavor and fun pasta shapes, you'll love this easy and gluten free twist on the classic beef lasagna!
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Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Diet: Gluten Free
Keyword: Beef, dinner, gluten free, lunch, Meal Prep
Servings: 4 meals
Calories: 654kcal
Author: Nick Quintero

Ingredients

  • ¾ lb. Ground Beef 96% lean
  • 8 oz. Cavatappi Chickpea Pasta
  • 25 ounces Jarred Roasted Garlic Pasta Sauce
  • 4 cups Arugula
  • 1 cup Chopped Fresh Spinach
  • ⅔ cup Ricotta skim/low-fat milk based
  • ⅔ cup Shredded Mozzarella
  • ¼ cup Grated Parmesan

Salad

  • ¼ cup Tomatoes halved
  • ¼ cup Cucumber sliced
  • 2 Tbsp. Red Onion sliced
  • 2 Tbsp. Extra Virgin Olive Oil
  • 2 Tbsp. Red Wine Vinegar
  • 1 Tbsp. Avocado Oil
  • 1 Tbsp. Fresh Parsley roughly chopped
  • ½ tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper

Instructions

  • Preheat oven to 350℉.
  • Heat a sauté pan over medium-high heat, then add avocado oil and then beef. Cook beef until done
  • Next, add to the prepped pan ground beef, salt, and pepper. Stir and let cook until browned then remove from heat and set aside.
  • Boil pasta then drain (don't rinse) and set aside.
  • Now, spoon ⅓ of pasta sauce into 8"x8" baking dish, making a thin/even layer of sauce.
  • Evenly spread half of the pasta over top of the sauce layer.
  • Spoon and spread some more pasta sauce over noodles, then layer an even portion of all three kinds of cheese, as well as half the spinach. Repeat layering process until pasta, cheeses, pasta sauce, and spinach is used up. Tip: Cover the top (final) layer with the cheeses to help prevent drying out.
  • Place in oven, on the middle rack - bake for 20 minutes then transfer to upper rack.
  • While the lasagna bakes assemble side salad (combining arugula, cucumber, tomatoes, onion). In a small bowl, whisk together olive oil and red wine vinegar until homogeneous. Set aside.
  • Next, turn on the oven broiler. Transfer lasagna to upper rack and let broil for 3-5 minutes or until top layer of cheese is lightly browned.
  • Serve, store, and enjoy!

Video

Nutrition

Serving: 1meal | Calories: 654kcal | Carbohydrates: 58.1g | Protein: 47.5g | Fat: 25.9g | Fiber: 12.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

High Protein Meal Prep: Creamy Spinach Turkey Meatballs

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If you're' looking for a meal prep recipe that's hearty, flavorful, and packed with protein? These Creamy Spinach Turkey Meatballs are the perfect solution.

With tender turkey meatballs smothered in a rich, creamy sauce made with spinach and sundried tomatoes, this dish is not only delicious but also easy to prepare.

Whether you're aiming to hit your protein goals or just want a comforting meal to enjoy throughout the week, this recipe has you covered.

Why This Recipe Works for Meal Prep

Meal prepping is all about creating meals that are easy to portion, reheat well, and keep you satisfied-and these turkey meatballs check all the boxes. The high-protein content makes them ideal for post-workout recovery or staying energized during busy days, and the creamy sauce ensures they stay moist and flavorful even after reheating. Pair them with your favorite base, like brown rice, quinoa, or zucchini noodles, for a complete and balanced meal.

Ingredients for Creamy Spinach Turkey Meatballs

Here's what you'll need to make this high-protein meal prep recipe:

  • For the Meatballs
    • 2 lb Ground Turkey
    • ½ cup shredded mozzarella
    • 4 cloves garlic, minced
    • ½ teaspoon red crushed pepper
    • 1 crumbled bouillon cube
    • Salt and pepper, to taste
    • 1 cup fresh chopped parsley
  • For the Sauce
    • 2 teaspoons olive oil
    • 1 small yellow onion, diced
    • ⅓ cup beef broth
    • 5 oz jar Sundried Tomatoes
    • 1 ¾ cups heavy cream
    • 3 cups spinach
    • ½ cup parmesan

How to Make Creamy Spinach Turkey Meatballs

Follow these steps to whip up this protein-packed dish:

  1. Prepare the Meatballs
    In a large mixing bowl, combine the ground turkey, mozzarella, minced garlic, crushed red pepper, bouillon cube, parsley, salt, and pepper. Mix thoroughly until all the ingredients are well combined. Form the mixture into 12 large meatballs and set them aside on a plate.
  2. Cook the Meatballs
    Heat a large skillet over medium heat and add olive oil. Place the meatballs in the skillet and cook for 8-10 minutes, turning occasionally, until they are browned and cooked through. Remove the meatballs from the skillet and set aside. (Don't clean the skillet-you'll use it for the sauce!)
  3. Make the Sauce
    In the same skillet, add a little more olive oil and the diced onion. Sauté until the onion is translucent, then add the sundried tomatoes, beef broth, and heavy cream. Stir the mixture and let it simmer for 2-3 minutes. Add the spinach and parmesan, stirring until the spinach wilts and the sauce thickens slightly.
  4. Combine and Serve
    Return the cooked meatballs to the skillet and gently toss them in the creamy spinach sauce until coated. Allow everything to simmer for another minute to blend the flavors.
  5. Portion for Meal Prep
    Divide the meatballs and sauce into four meal prep containers, pairing them with your favorite base. Brown rice, quinoa, or even zucchini noodles work beautifully with this dish.

Storage and Reheating Tips

  • Storage: Place the meal prep containers in the refrigerator for up to 4 days.
  • Reheating: Warm the meatballs and sauce in the microwave or on the stovetop until heated through. Add a splash of broth or cream if the sauce thickens too much during storage.

More High-Protein Recipes to Try

Looking for more meal prep inspiration? Check out these other protein-packed recipes:

This Creamy Spinach Turkey Meatballs recipe proves that meal prep doesn't have to be boring or repetitive. With its savory flavors and creamy texture, this dish is sure to become a staple in your weekly rotation. Ready to give it a try? Let us know how it turns out!

Can I use a different type of meat?

Yes, you can! While ground turkey is a lean and high-protein option, you can substitute it with ground chicken, beef, or pork depending on your preference. Just note that fattier meats like beef or pork may make the dish a bit richer.

How can I make this recipe dairy-free?

To make this recipe dairy-free:
Substitute the mozzarella with a dairy-free shredded cheese alternative.
Use full-fat coconut milk or cashew cream instead of heavy cream.
Replace the parmesan with nutritional yeast for a cheesy flavor.

What can I use instead of sundried tomatoes?

If you don't have sundried tomatoes on hand, you can:
Use roasted red peppers for a slightly sweeter flavor.
Dice fresh tomatoes and sauté them with a bit of olive oil for a fresher, lighter alternative.

How do I keep the meatballs from falling apart?

Make sure you thoroughly mix the ingredients, especially the mozzarella, which helps bind the meatballs.
Handle the meatballs gently and avoid overmixing, which can make them too dense.
If your mixture seems too wet, add a tablespoon of breadcrumbs or almond flour to help bind it.

Can I freeze these meatballs?

Yes! Cook the meatballs as directed and let them cool completely. Store them in an airtight container or freezer bag for up to 3 months. When ready to use, defrost overnight in the fridge and reheat in the sauce.

What can I serve these meatballs with?

Here are some great pairing options:
Grains: Brown rice, quinoa, or farro.
Low-carb options: Zucchini noodles, cauliflower rice, or mashed cauliflower.
Vegetables: Roasted broccoli, steamed green beans, or sautéed asparagus.

Creamy Spinach Turkey Meatballs in containers

Creamy Spinach Turkey Meatballs

This Creamy Spinach Turkey Meatballs recipe proves that meal prep doesn't have to be boring or repetitive. With its savory flavors and creamy texture, this dish is sure to become a staple in your weekly rotation.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American, Italian
Keyword: ground turkey, Meatballs
Servings: 4 servings
Calories: 826kcal
Author: Nick Quintero

Ingredients

  • 2 lb Ground Turkey
  • ½ cup mozzarella shredded
  • 4 cloves garlic
  • ½ teaspoon red crushed pepper
  • 1 ea beef bouillon cube crumbled
  • Salt and pepper to taste
  • 1 cup parsley chopped
  • 2 teaspoons olive oil
  • 1 ea yellow onion small, diced
  • ⅓ cup beef broth
  • 5 oz Sundried Tomatoes
  • 1 ¾ cups heavy cream
  • 3 cups spinach
  • ½ cup parmesan

Instructions

  • In a large mixing bowl, combine the turkey, mozzarella, minced garlic, seasoning, bouillon cube, chopped parsley.
  • Mix together completely and then form into 12 large meatballs.
  • Place on a separate plate.
  • Heat a large skillet over medium heat with olive oil and place the meatballs on there.
  • Cook for 8-10 minutes or until the meatballs have cooked through completely.
  • Remove them from the skillet and set to the side. (Do not clean the skillet.)
  • Add in olive oil and the diced onion.
  • Let that sauté and then add in the sun dried tomatoes, broth, heavy cream, and spinach.
  • Mix together and let simmer for 2-3 minutes.
  • Potion out into 4 meal prep containers with your favorite base.
  • I'm using a brown rice and quinoa mix.

Nutrition

Serving: 1meal | Calories: 826kcal | Carbohydrates: 26g | Protein: 71g | Fat: 52g | Saturated Fat: 29g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 0.04g | Cholesterol: 262mg | Sodium: 635mg | Potassium: 2243mg | Fiber: 6g | Sugar: 17g | Vitamin A: 5537IU | Vitamin C: 42mg | Calcium: 384mg | Iron: 7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

23 Best Keto Desserts - Weekly Snacks Or Holiday Treats

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The Keto diet has helped so many people melt fat off their bodies without the sacrifice of full-bodied flavor and fats.

A significant number of people in our community have expressed how going Keto to low-carb has helped them shed unwanted weight with ease. Even if you are not considering this diet or eating style life change, you will enjoy Keto recipes because they are absolutely rich in exquisite taste for almost anyone to enjoy.

We pulled together our favorite Keto holiday treat recipes, and we hope you love them as much as we do!

Best Keto Holiday Treats 777x431
Table of Contents

Cookies

Cookies are my go-to when I need a quick, sweet treat that feels like a little indulgence. I love that with keto baking, I can still enjoy classics like chocolate chip or experiment with flavors like almond butter and coconut.

If you're like me and always in the mood for a cookie, these recipes are going to become your new favorites. They're perfect for meal prep, snacks, or when that late-night craving strikes!

Almond Joy Cookies

Keto Gingerbread Cookies

Peanut Butter Cookies

Keto Chocolate Chip Cookies

Keto Shredded Coconut Cookies

 Cream Cheese Stuffed Red Velvet Cookies

Candies

I used to think candies were off-limits on keto, but not anymore! Making my own keto-friendly candies has been such a fun (and delicious) experience.

From creamy fudge to chewy caramels, these recipes are proof that you can satisfy your sweet tooth without breaking your carb goals. They're great for quick snacks or even as little gifts-I can't wait for you to try them!

Candied Pecans

AB&J Fat Bombs Meal Prep

Keto Snowball Cookies

Protein Almond Butter Cups

Chocolate Almond Butter Bark

Low Sugar Chocolate Peanut Butter Cups

Keto Cashew Cheesecake Bites

Almond Roca

Cakes / Bars

Let me tell you-keto cakes have been a total game-changer for me. Whether I'm celebrating a special occasion or just want something sweet after dinner, these recipes never disappoint.

I've made everything from rich, chocolatey layers to light, fluffy sponges, and they always hit the spot. Trust me, you won't even miss the sugar once you try these!

Keto Raspberry Cheesecake

Low Carb Pecan Pie Bars

Gingerbread Cupcakes

Keto Chocolate Cake

Keto Pumpkin Cheesecake

Coffee & Cream Pie

Keto Chocolate Lasagna

The Best Keto Chocolate Mug Cake

meal prep on fleek Keto Chocolate Mug Cake IMG 2

Common Keto Baking Mistakes to Avoid

  • Relying on overly processed "keto" store-bought treats instead of homemade options.
  • Using non-keto flours like all-purpose flour or cornstarch.
  • Overestimating how much sweetener to use (keto sweeteners are often more concentrated than sugar).
  • Forgetting to calculate net carbs by subtracting fiber and sugar alcohols from the total carbs.

Tips for Staying in Ketosis While Enjoying Sweets

  • Use Keto-Approved Sweeteners: Emphasize the importance of sticking to sweeteners like erythritol, stevia, or monk fruit that don't spike blood sugar.
  • Watch Your Portions: Even keto desserts can add up in carbs if you overindulge. Offer tips on portion control, like cutting cakes into smaller pieces or freezing extras to avoid overeating.
  • Pair Desserts with Fats: Explain how pairing sweets with healthy fats, like heavy cream or nuts, can help slow down digestion and minimize any potential carb impact.
  • Test Your Ketosis: Suggest that readers use a ketone monitor if they're worried about a dessert taking them out of ketosis. It's an extra step, but it can provide peace of mind.

Keto-Friendly Swaps for Classic Desserts

Offer a mini-guide to replacing traditional ingredients with keto alternatives:

  • Flour: Almond flour or coconut flour instead of all-purpose flour.
  • Sweeteners: Erythritol, monk fruit, or stevia instead of sugar.
  • Milk: Heavy cream or unsweetened almond milk instead of regular milk.
  • Chocolate: Use sugar-free chocolate chips or 85%+ dark chocolate.

I hope this post has inspired you to satisfy your sweet tooth without worrying about falling out of ketosis. With so many delicious keto dessert options-from cookies to cakes and even candies-you don't have to miss out on indulgent treats while sticking to your goals. Remember, the key is balance and using the right ingredients to keep your body in fat-burning mode.

If you're new to keto baking or have any questions, feel free to reach out-I'd love to help! And if you try any of these recipes, let me know how they turn out. I can't wait to hear about your favorites.

Here's to sweet moments that fit your keto lifestyle! 🍪🎂🍫

meal prep on fleek keto desserts

Sheet Pan Philly Cheesesteak - Easy Dinner Meal Prep

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We bring you with this fun and easy lunch idea that your taste buds will love. It's our Sheet Pan Philly Cheesesteak meal prep recipe. Our deconstructed version of a Philly cheesesteak is a unique and healthy way to enjoy the much-loved deli favorite.

What makes Sheet Pan Philly Cheesesteak unique is removing the bread so you can enjoy it on a plate or bowl and easily take it with you on the go.

No mess and no gluten! We added a side of potato chips to make sheet pan Philly cheesesteak a substantial meal, and the chips add to the meal's textures and flavors. If this sounds interesting to you, keep reading so you can try this easy lunch idea yourself. 

Sheet Pan Philly Cheesesteak

This delicious, gluten free twist packs tons of nostalgic and classic Philly cheesesteak flavors that are sure to satisfy!

Let's be honest, is there anything better than a "fresh from the deli" Philly Cheesesteak sandwich? Tender meat, savory veggies like mushrooms, onions, and peppers, plus lots of cheese? Not much that we can say for sure!

Grabbing a deli sandwich doesn't always align with our lifestyle, though. If we are trying to save money, eat better, hit our macros, or reduce sodium, then meal prepping is always a better option. But that doesn't mean that eating better has to be boring. This Sheet Pan Philly Cheesesteak recipe made with lean and affordable sirloin strip steak proves that point!

One pan. Good-for-you ingredients like protein from lean meat, veggies, and healthy fats from avocado oil and cheese. Macro friendly. It still contains all the flavors of your favorite sub, sans the bread, extra sodium, and fat. We even added in some kettle cooked chips on the side to make it feel more like a deli-style meal.

Sheet Pan Philly Cheesesteak

If you are following a low-carb or keto lifestyle, feel free to leave off the chips and serve yourself up an extra serving of the main event, the Philly Cheesesteak.

The star of this dish is the sirloin steak. We opted to use this cut because it is affordable, lean, and will cook fairly quickly. Plus, the sirloin will bring a great flavor that compliments the veggies so well! Those savory and umami flavors are what make this one-pan meal prep taste like a deli-style meal Monday through Thursday!

You can have this meal prep ready in under 30 minutes, which means less time in the kitchen and more time enjoying these warm summer days!

Sheet Pan Philly Cheesesteak

How long will Sheet Pan Philly Cheesesteak last for?

Philly cheesesteak will last for 3 to 4 days when properly stored in the fridge. Store your leftovers and planned sheet pan Philly cheesesteak meals in shallow, airtight containers. 

Can Sheet Pan Philly Cheesesteak be frozen?

Yes. If you plan on freezing your cooked sheet pan Philly cheesesteak meal, don't cook it thoroughly. That way, when you reheat the meal, it tastes fresh - the steak won't be tough and your vegetables won't be soggy. You can store the Philly cheesesteak meal in gallon freezer bags or covered airtight containers. 

Sheet Pan Philly Cheesesteak Ingredients:

  • 1 lb. Sirloin Strip Steak, excess fat trimmed 
  • 4 Slices Provolone Cheese 
  • 3 Medium Bell Peppers, sliced 
  • ½ Medium Yellow Onion, sliced  
  • 4 cups Salt and Pepper Kettle-cooked Potato Chips 
  • 1.5 cups Sliced Baby Bella Mushrooms 
  • 2 Tbsp. Avocado Oil 
  • 2 Tbsp. Worcestershire Sauce, gluten free 
  • 1 Tbsp. Garlic Powder 
  • 1 Tbsp. Italian Parsley 
  • 1 tsp. Himalayan Pink Salt 
  • 1 tsp. Ground Black Pepper 
Sheet Pan Philly Cheesesteak

How do you make Sheet Pan Philly Cheesesteak?

Now you're ready to cook up some hearty cheesesteak goodness? Awesome! The recipe is simple and you'll have four delicious lunches in less than 45 minutes. So get your ingredients together and let's get started!

First things first, preheat your oven and line a sheet pan with parchment paper. Then grab a small bowl to whisk your sauce ingredients together. The Worcestershire sauce and seasonings go over the steak and veggies after you place them on the sheet pan. Toss the veggies in the sauce until fully coated so you don't miss out on each flavorful bite! Now your steak is ready to cook in the oven. 

Put the steak and veggies in your preheated oven to cook for 15 minutes, followed by 5 minutes of broiling to caramelize the veggies. After cooking and broiling, remove the steak from the oven and let the steak rest before slicing it into strips. All that's left to do is slice the steak and top with cheese. 

We all know that a Philly wouldn't be a Philly without melted cheese, so pop the cheese-covered steak strips in the oven and broil for 5 minutes. Once the cheese melts all over the steak, garnish your sheet pan Philly cheesesteak meal with fresh parsley. 

Sheet Pan Philly Cheesesteak

How to portion Sheet Pan Philly Cheesesteak?

Since we're serving this easy lunch idea with potato chips, you need to keep the chips separate from the cheesesteak so they don't get soggy. You need four dual-compartment meal prep containers like these. Put your Philly cheesesteak in the bigger compartment and your chips in the other compartment. However, we suggest adding the chips the day you plan on enjoying this meal. 

Sheet Pan Philly Cheesesteak

More sheet pan meal prep recipes:

And check out 35 Sheet Pan Meal Prep Recipes (That Will Change Your Life) for a mix of breakfast, lunch, dinner, and dessert meal prep ideas. 

Sheet Pan Philly Cheesesteak

Other tips for making Sheet Pan Philly Cheesesteak:

  • Don't overcrowd your sheet pan so everything cooks thoroughly. The ideal size sheet pan to use is 13x18". 

  • We opted to use this cut of sirloin because it is affordable, lean, and will cook fairly quickly. Plus, the sirloin will bring a great flavor that compliments the veggies so well! You can also use rib-eye. 

  • Ask your butcher for thin cuts of steak. 

  • Season your steak before cooking. Let the seasoning marinate by putting the steak in the fridge for at least one hour. 


Sheet Pan Philly Cheesesteak

Visit www.BeefItsWhatsForDinner.com for more recipes and easy meal prep inspiration! 

Sheet Pan Philly Cheesesteak

Sheet Pan Philly Cheesesteak

This delicious, gluten free twist packs tons of nostalgic and classic Philly cheesesteak flavors that are sure to satisfy!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Beef, dinner, gluten free, lunch, Meal Prep, Steak
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 1 lb. Sirloin Strip Steak excess fat trimmed
  • 4 Slices Provolone Cheese
  • 3 medium Bell Peppers sliced
  • ½ medium Yellow Onion sliced
  • 4 cups Salt and Pepper Kettle-cooked Potato Chips
  • 1.5 cups Sliced Baby Bella Mushrooms
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Worcestershire Sauce gluten free
  • 1 Tbsp. Garlic Powder
  • 1 Tbsp. Italian Parsley
  • 1 tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper

Instructions

  • Preheat oven to 350℉ and line a large sheet pan with parchment paper. Set aside.
  • In a small bowl, whisk together avocado oil, Worcestershire sauce, and seasonings until well-combined. Set aside.
  • Place sirloin in center of sheet pan and disperse veggies around sirloin, in an even layer.
  • Pour over sauce mixture, then gently toss veggies and coat sirloin all over in sauce.
  • Place on middle rack of oven and let cook ~15 minutes.
  • Then, turn broiler on and place on upper rack - let broil ~5 minutes or until veggies and sirloin have browned. Let meat rest ~3 minutes, then slice into thin strips.
  • Next, place cheese slices over top and return to broiler for ~5 minutes or until cheese has melted. Garnish with fresh parsley.
  • Serve with side of chips, store, and enjoy!

Nutrition

Serving: 1meal | Calories: 561kcal | Carbohydrates: 23.9g | Protein: 31.7g | Fat: 36.6g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Candied Nut Mix for the Holidays

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When you're looking for the perfect combination of sweet, salty, and crunchy, these Sweet and Spiced Mixed Nuts deliver in every way.

Whether you're serving them at a holiday gathering, packing them up as a thoughtful gift, or simply enjoying them as a snack, this recipe is easy, versatile, and utterly addictive.

Who would have thought meal prepping could be used for holiday gift giving?  🙋‍♂️ This guy!

Save time and money by making the most delicious candied nut mix ever in a big batch.  Plus, anyone could just go to the store and buy something, but there is something special about handmade gifts.  Especially ones that you can eat.

This candied nut mix for the holidays made a perfect Christmas gift for the foodie in your family.  BONUS, use the FoodSaver Handheld Vacuum Sealer or larger unit with handheld to make sure these nuts stay fresh for a long time.

Why You'll Love This Recipe

  • Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy days or last-minute gatherings.
  • Healthy-ish: Using Swerve sugar substitutes keeps the sweetness without adding extra calories.
  • Customizable: Use your favorite nut mix or switch up the spices to suit your preferences.
candied mixed nuts on a sheet pan

Tips for Perfect Sweet and Spiced Nuts

  • Choose Your Nuts Wisely: Raw, unsalted nuts work best for this recipe. Customize with your favorites, or stick to a classic mix of almonds, pecans, cashews, and walnuts.
  • Don't Skip the Egg White: The egg white helps the sugar mixture stick to the nuts and gives them that irresistible crunchy coating.
  • Watch the Oven: Nuts can burn quickly, so keep an eye on them during the second bake.

How to Store

I will usually just store these in an airtight container, or vacuum sealed bag, at room temperature for up to 2 weeks. I don't think you'll have these around too long, but if you do want to batch prep these then you can freeze them in a sealed bag or container for up to 3 months. Just be sure to thaw them before serving.

candied mixed nuts gift

Frequently Asked Questions

1. Can I use regular sugar instead of Swerve?
Yes! If you're not avoiding sugar, substitute Swerve with regular granulated sugar and brown sugar in the same quantities.

2. Can I make this recipe vegan?
Absolutely! Replace the egg white with a flaxseed egg or aquafaba for a plant-based version.

3. Can I add other spices?
Of course! Try adding nutmeg, ginger, or a pinch of cayenne for an extra flavor twist.

More Recipes You'll Love

  • Honey Roasted Almonds
  • Spicy Maple Pecans
  • Savory Herb-Seasoned Mixed Nuts

These Sweet and Spiced Mixed Nuts are the perfect blend of crunchy, sweet, and salty-ideal for holiday gatherings, gifting, or just snacking. Give them a try and let me know how they turn out! 🥜

Easy Candied Mixed Nuts

How the Make Candied Mixed Nuts - Easy mixed nuts gift that you could quickly put together for the holidays.
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Prep Time: 5 minutes
Cook Time: 30 minutes
Course: Snack
Cuisine: American
Keyword: Nuts
Servings: 6 servings
Calories: 478kcal
Author: Meal Prep Mondays

Ingredients

  • 3 cups raw mixed nuts almonds, pecans, cashews, and walnuts
  • 1 egg white
  • 1 tablespoon water
  • ⅔ cup Swerve sugar
  • ⅓ cup Swerve brown sugar
  • 1 tablespoon cinnamon
  • 1 teaspoon salt

Instructions

  • Preheat the oven to 300.
  • Line a baking sheet with foil or parchment.
  • In a large bowl, combine the nuts.
  • Whisk the egg white and water together, pour the mixture over the nuts, and toss to coat.
  • In a small bowl, whisk together the sugar, brown sugar, cinnamon, and salt.
  • Toss the sugar mixture with the nuts. Spread the nuts out on the prepared baking sheet into an even layer.
  • Bake 15 minutes, then toss the nuts and return to the oven for another 15 minutes.
  • Let cool before breaking into clusters.

Video

Nutrition

Serving: 0.5cup | Calories: 478kcal | Carbohydrates: 52g | Protein: 13g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 23g | Sodium: 400mg | Potassium: 452mg | Fiber: 7g | Sugar: 12g | Vitamin A: 15IU | Vitamin C: 0.3mg | Calcium: 74mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Candied Mixed Nuts Holiday Gift

Thank you to Foodsaver® for sponsoring this recipe, and thank YOU for supporting the brands that help make Meal Prep Mondays possible. All opinions are my own. #FoodSaverAmbassador

The Best Garlic Butter Steak Bites

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When you're craving a steak dinner but don't want to spend hours in the kitchen, these Garlic Butter Steak Bites are the perfect solution. Tender, bite-sized pieces of steak are seared to golden perfection and tossed in a rich garlic butter sauce infused with shallots, garlic, and aromatic herbs. It's the ultimate combination of simplicity and indulgence.

Ingredients

  • 2 ribeye steaks (or your preferred cut)
  • 1 teaspoon salt, pepper, and chili pepper flakes
  • 3 tablespoon butter
  • 1 large shallot, finely chopped
  • 1 tablespoon garlic, minced
  • 1 teaspoon dried herbs (parsley, garlic, crushed red pepper, oregano)

Instructions

  1. Prepare the Steak
    • Pat the ribeye steaks dry with a paper towel to remove excess moisture.
    • Cut the steaks into bite-sized cubes and season generously with salt, pepper, and chili pepper flakes.
  2. Sear the Steak
    • Heat a large skillet over medium-high heat. Once hot, add a tablespoon of butter and swirl to coat the pan.
    • Add the steak cubes in a single layer, making sure not to overcrowd the pan. Sear for 2-3 minutes on each side until the cubes are golden brown and cooked to your preferred doneness. Remove the steak bites from the pan and set aside.
  3. Prepare the Garlic Butter Sauce
    • Lower the heat to medium and add the remaining butter to the skillet.
    • Toss in the chopped shallots and minced garlic, stirring frequently until fragrant and softened, about 2 minutes.
    • Add the dried herbs and stir to combine.
  4. Combine and Serve
    • Return the steak bites to the skillet and toss them in the garlic butter sauce until fully coated.
    • Remove from heat and serve immediately.

Why You'll Love Garlic Butter Steak Bites

  • Quick and Easy: Ready in under 30 minutes, this dish is perfect for busy weeknights.
  • Versatile: Pair with roasted veggies, mashed potatoes, or a crisp side salad for a complete meal.
  • Flavor-Packed: The combination of garlic, butter, and herbs elevates every bite to steakhouse-quality deliciousness.

FAQS

Can I use a different cut of steak?

Yes! While ribeye provides tender, juicy bites, you can also use sirloin, tenderloin, or strip steak for this recipe.

How do I prevent the steak bites from overcooking?

Sear the steak cubes over high heat and avoid crowding the pan to ensure even browning. Remove them as soon as they're cooked to your liking.

Can I make this dairy-free?

Absolutely. Swap the butter for a dairy-free alternative like vegan butter or olive oil for a dairy-free version.

Ways to Serve Garlic Butter Steak Bites

  • Creamy Mashed Potatoes: A classic pairing to soak up the garlic butter sauce.
  • Garlic Green Beans: A fresh and crunchy side to balance the richness.
  • Parmesan Risotto: If you're feeling indulgent, this creamy side dish is a winner.
  • White Rice: Serve on top of white rice (or other healthy alternatives) and don't forget to add the drippings
  • Over Eggs: Pair these steak bites with scrambled or over-easy eggs for a great steak and egg breakfast.

How to Store Garlic Butter Steak Bites

Refrigerating: Place the cooled steak bites in an airtight container and refrigerate for up to 3-4 days.
Freezing: For longer storage, transfer them to a freezer-safe container or bag and freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.

How to Reheat Garlic Butter Steak Bites

Stovetop: Reheat in a skillet over medium heat with a small pat of butter. Stir frequently to prevent overcooking.
Microwave: Heat on a microwave-safe plate in short 30-second bursts, stirring in between, to ensure even warming.
Oven: Place in a covered oven-safe dish and reheat at 300°F for 10-15 minutes, or until warmed through.

More Delicious Beef Recipes

If you're a fan of steak bites, here are more mouthwatering beef recipes to try:

These Garlic Butter Steak Bites are proof that you don't need complicated recipes to enjoy a restaurant-worthy meal at home.

Let me know in the comments how you customize your steak bites, and check out more beef recipes for endless inspiration! 🍴

Olive Garden Chicken Gnocchi Soup (Copycat Recipe)

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There's something magical about a warm, creamy soup on a chilly day, isn't there? For me, this Chicken Gnocchi Soup brings back memories of cozy family dinners after a long week. We didn't eat out often, but when we did, Olive Garden's endless soup, salad, and breadsticks were always a favorite treat.

This recipe captures all the comforting, creamy goodness of their famous soup-right in your own kitchen. It's simple, versatile, and packed with flavor, yet easy enough to whip up on a weeknight.

Whether you're making dinner for the family or meal-prepping lunches for the week, this recipe has you covered. Plus, it's a budget-friendly alternative to dining out-without sacrificing any of that rich, restaurant-quality taste!

Healthier Italian Chicken and Gnocchi Soup

Ingredients:

  • 3-4 boneless, skinless chicken breasts (or thighs) - cooked and diced
  • 2 stalk of celery - chopped
  • ½ white onion, diced
  • 2 teaspoons garlic, minced
  • ½ cup carrots, chopped
  • ½ tablespoon olive oil (or cooking spray)
  • 3 cups low-sodium chicken broth (or no-salt-added)
  • Salt and pepper - to taste
  • 1 teaspoon thyme
  • 16 ounces potato or cauliflower gnocchi
  • 2 cup milk (or other plant-based milk of choice)
  • 1 cup heavy whipping cream (you can sub for greek yogurt as well)
  • 1 cup fresh spinach

Instructions:

  1. Heat olive oil (or spray) in a large pot over medium heat. Add celery, onions, garlic, and carrots. Sauté for 2-3 minutes until the onions are translucent.
  2. Add the cooked chicken, chicken broth, salt, pepper, and thyme. Bring to a boil, then gently stir in the gnocchi. Boil for 3-4 minutes longer before reducing the heat to a simmer, cooking for 10 minutes.
  3. Stir in the almond milk and Greek yogurt until well combined. Then add the spinach and cook for another 1-2 minutes until the spinach is tender.
  4. Taste and adjust seasoning with salt and pepper if needed. Serve hot and enjoy!

Notes:

  • Milk: To keep it creamy without adding extra fat, avoid using heavy cream. If a thicker texture is desired, add a little more Greek yogurt.
  • Gnocchi Swap: Whole wheat or cauliflower gnocchi will provide extra fiber and cut down on refined carbs.

Cooking Tips and Swaps

Here are some tips to help reduce the prep and cook times for this recipe:

  1. Use Pre-Cooked or Rotisserie Chicken: Save time by using a store-bought rotisserie chicken or pre-cooked chicken strips. Just shred or dice the meat, and you're ready to go.
  2. Buy Pre-Chopped Vegetables: Opt for pre-chopped celery, onions, carrots, and even pre-minced garlic from the grocery store. This can save several minutes of chopping and dicing.
  3. Frozen Vegetables: Use frozen chopped onions, carrots, and spinach. They're just as nutritious as fresh, and they'll cook quickly, reducing the sautéing time.
  4. Cook Chicken in Advance: If you prefer cooking your chicken, prepare it ahead of time (like during a weekly meal prep) and store it in the fridge or freezer until ready to use.
  5. Use a Food Processor: If you prefer fresh veggies, use a food processor to quickly chop the celery, onions, and carrots. This will cut down on the prep time significantly.
  6. Quick-Cook Gnocchi: Some brands offer "quick-cook" gnocchi that can be ready in just 2 minutes. This can help reduce overall cooking time.
  7. Multi-Task: While sautéing the vegetables, prep the spinach, measure out your ingredients, or shred the chicken. This efficient use of time will speed up the process.
  8. Heat Broth Separately: Warm the chicken broth in a separate pot or microwave while sautéing the vegetables. This way, you can add hot broth directly to the pot, reducing the time it takes to bring everything to a boil.
Olive Garden Chicken Gnocchi Soup

FAQs

Can I use rotisserie chicken instead of cooking chicken breasts?

Absolutely! Rotisserie chicken is a great time-saving option. Simply shred or dice the cooked chicken and add it during Step 2 when the chicken is mixed with the broth and spices.

Can I make this soup dairy-free?

Yes! For a dairy-free version, substitute the milk with unsweetened almond milk or coconut milk, and use a dairy-free cream alternative, like cashew cream, in place of the heavy whipping cream.

Can I freeze this soup?

While you can freeze the soup, keep in mind that the gnocchi and cream may change texture after thawing. If you plan to freeze it, consider leaving out the gnocchi and cream until you're ready to reheat and serve. Add them fresh during reheating for the best texture.

What can I use if I don't have gnocchi?

If gnocchi isn't available, you can use diced potatoes, small pasta like ditalini, or even rice for a different spin on this classic soup.

How do I thicken the soup if it's too thin?

If your soup feels thinner than you'd like, mix 1 tablespoon of cornstarch or flour with 2 tablespoons of water to create a slurry. Stir it into the soup while it's simmering and let it thicken to your desired consistency.

Suggested Recipes to Pair with This Soup

Looking for a complete meal or more recipes to round out your menu? Try these:

The Best Beef Meal Prep Recipes of 2024

by Leave a Comment

Beef meal prep is worth adding to your rotation if you've been stuck on chicken or just looking for inspiration. Here are some of our favorites!

Beef is a great source of protein with great health benefits, noted for boosting iron in the blood, improving immunity, and improving muscle function. The 1990s were filled with campaigns promoting the benefits of beef, such as the slogan "Beef. It's what's for dinner," and Wendy's, "Where's the beef?!" For a while, we were all told that eating red meat was not good for you, but moderation is key-as with anything in life, right? So here are our favorite 23 beef meal prep recipes, for all your beefy inspiration!

Five Spice Beef and Broccoli

Beef with broccoli is a classic Chinese takeout dish, but not with five spices! Yum!

Protein 33 grams - Carbohydrates 32 grams - Fat 23 grams

Slow Cooker Asian Beef

Put your slow cooker to work for an Asian-inspired meal. Serve with rice!
Protein 38 grams - Carbohydrates 56 grams - Fat 20 grams

Instant Pot Beef Barbacoa

Delicious and spicy Mexican-inspired barbacoa comes together fast in the Instant Pot.
Protein 52 grams - Carbohydrates 16 grams - Fat 19 grams

Mongolian Beef Balls

Flavorful Mongolian meatballs are versatile. Serve as they are, with noodles, or rice.
Protein 25 grams - Carbohydrates 16 grams - Fat 25 grams

Jamaican Beef Stew

Spicy and sweet and hearty, this is a stew for the cold days of winter.
Protein 46 grams - Carbohydrates 68 grams - Fat 13 grams

Instant Pot Beef BBQ Ribs

Pressure-cooked ribs are amazing. Prep these with rice and cole slaw.
Protein 48 grams - Carbohydrates 56 grams - Fat 29 grams

Pesto Beef Kabob

Load up these beef kabobs and dip everything in pesto. Great combo!
Protein 37 grams - Carbohydrates 7 grams - Fat 40 grams

One Pan Paleo Beef Stroganoff

It only sounds fancy, but beef stroganoff is comforting and can be cooked in one pan.
Protein 36 grams - Carbohydrates 25 grams - Fat 16 grams

Low Carb Crock Pot Beef Ragu

Let the slow cooker do the work for this low-carb beef ragu. Serve of zucchini noodles.
Protein 31 grams - Carbohydrates 27 grams - Fat 14 grams

Beef Patties Sweet Corn Rice and Sautéed Vegetables

They're not quite burgers, but you can load up these beef patties up with veggies nonetheless!
Protein 28 grams - Carbohydrates 23 grams - Fat 5 grams

Beef and Vegetable Fried Rice

Fried rice cooks fast and uses up leftovers so well. Beef makes it a meal.
Protein 32 grams - Carbohydrates 46 grams - Fat 11 grams

Taco Seasoned Ground Beef and Sweet Potato Hash

Tacos are hard to refuse. Make up the ground beef with sweet potatoes. Loads of protein!
Protein 38 grams - Carbohydrates 23 grams - Fat 23 grams

Korean Beef Bowls

We love a good beef bowl prep and these are savory and full of veggies.
Protein 32 grams - Carbohydrates 33 grams - Fat 14 grams

Slow Cooker Stuffed Cabbage Soup

Stuffed cabbage turns into soup in the slow cooker!
Protein 33 grams - Carbohydrates 44 grams - Fat 13 grams

Whole30 Pumpkin Mustard Stuffed Cabbage

More stuffed cabbage! This one gets great flavor from mustard and pumpkin.
Protein 20 grams - Carbohydrates 11 grams - Fat 17 grams

Beef Lasagna Casserole

Lasagna is always a slam dunk, and meal prepping it makes it so manageable!
Protein 48 grams - Carbohydrates 58 grams - Fat 26 grams

Beef and Cheese Taquitos

Roll up some tasty beef and cheese into tortillas. We love these for lunch.
Protein 24 grams - Carbohydrates 46 grams - Fat 19 grams

Beef Zucchini Enchilada

Instead of tortillas, zucchini fills in the gap for this low-carb beef enchilada!
Protein 28 grams - Carbohydrates 16 grams - Fat 30 grams

Tomato Chickpea Rice with Beef Patties and Steamed Broccoli

Lots of protein in this dish from the chickpeas and beef patties! Lunch or dinner!
Protein 28 grams - Carbohydrates 26 grams - Fat 19 grams

Kofta Kebob Meal Prep

We can barely contain our excitement about this amazing meal prep. It's worth breaking out the grill for these kebobs!
Protein 21 grams - Carbohydrates 5 grams - Fat 28 grams

Mozzarella Stuffed Meatballs

It wouldn't be a beef meal prep roundup without meatballs, right?
Protein 49 grams - Carbohydrates 7 grams - Fat 25 grams

Sheet Pan Philly Cheesesteak

A deconstructed cheesesteak? Yes, please!
Protein 32 grams - Carbohydrates 24 grams - Fat 37 grams

Sheet Pan Chipotle Eye Round

Now here are a few ingredients you don't often see together: grassfed eye round with chipotle seasoning. Bring it on!

And for the bonus round... how about some Beef heart?! Here is a beef heart recipe, if you're into that sort of thing!

How to Cook Beef Heart

Easy Pork Breakfast Hash Recipe - AIP-Friendly

by 2 Comments

Looking for a flavorful, nutrient-packed breakfast that aligns with the Autoimmune Protocol?

This AIP-Friendly Breakfast Hash swaps traditional eggs for a medley of seasoned ground pork, sweet potatoes, kale, and brussels sprouts. Paired with fresh, seasonal fruit, this recipe is as satisfying as it is nourishing.

If you're searching for AIP recipes that are easy to make and versatile, this one is sure to become a favorite.

AIP-Friendly Breakfast Hash

This well-rounded breakfast ditches eggs in favor of herb-seasoned sausage, vegetables, and a side of seasonal fruit for an AIP Friendly breakfast that satisfies. Ground pork can be substituted with ground turkey, chicken, or beef. 

AIP-Friendly Breakfast Hash

AIP-Friendly Breakfast Hash Ingredients:

  • 2 tablespoon olive oil  
  • 3 cups peeled/diced sweet potatoes  
  • 1 lb. brussels sprouts, halved 
  • 2 cups chopped kale  
  • 1 lb. ground pork  
  • 1 tablespoon Paleo Powder AIP Seasoning  

For Serving 

  • 2 cups fresh cherries 
  • 2 cups diced pineapple  
AIP-Friendly Breakfast Hash

Instructions

  • Heat olive oil over medium-high heat in a large heavy pan or Dutch oven. Add sweet potatoes and Brussels sprouts and sauté for 10 minutes covered, stirring occasionally.
  • Move sweet potatoes and Brussels sprouts to one side and add pork to the pan. Use a spatula to break pork up into small pieces. Brown for 5 minutes. Sprinkle Paleo Powder Seasoning over pork and vegetables and stir well. Cook 7-10 minutes longer, uncovered until pork is cooked through and sweet potatoes are tender. Stir in kale and cook for 2 minutes to wilt.
  • Divide hash between large compartments of 4 MPOF teal containers and add cherries and pineapple to the small compartments. Refrigerate until serving.
AIP-Friendly Breakfast Hash

Commonly Asked Questions About This Recipe

What makes this recipe AIP-friendly?
This hash avoids common allergens like eggs, nightshades, and dairy, making it compliant with the Autoimmune Protocol. It focuses on whole, nutrient-dense foods to support overall health.

Can I substitute the ground pork?
Yes! Ground turkey, chicken, or beef work just as well. You can even use ground lamb for a richer flavor.

What if I don't have Paleo Powder AIP Seasoning?
You can make your own blend with AIP-compliant spices like garlic powder, onion powder, dried rosemary, and thyme.

Can I make this recipe ahead of time?
Absolutely! Prepare the hash as instructed, then store it in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat to preserve texture and flavor.

Can I freeze this recipe?
Freezing is not recommended for this recipe due to the texture of the vegetables after thawing. It's best to enjoy it fresh or within a few days.

What other AIP recipes pair well with this breakfast hash?
This hash pairs beautifully with other AIP recipes, such as roasted root vegetables, sautéed greens, or an AIP-friendly smoothie for a well-rounded meal.

AIP-Friendly Breakfast Hash

How to Store and Reheat

  • Refrigerator: Store leftovers in an airtight container for up to 3 days.
  • Reheating: Reheat in a skillet over medium heat, adding a splash of olive oil if needed, until warmed through. Avoid using a microwave, as it can affect the texture of the vegetables.
AIP-Friendly Breakfast Hash

Variations and Substitutions

  • Protein Swaps: Replace ground pork with turkey, chicken, or beef for a different flavor profile.
  • Vegetable Swaps: Use zucchini, spinach, or butternut squash in place of brussels sprouts and kale.
  • Fruit Options: Swap cherries and pineapple for in-season fruits like apples, berries, or mango.
  • Spice Customization: Experiment with other AIP-compliant seasonings to suit your taste.

Related AIP Recipes to Try

If you enjoyed this hash, check out these other AIP recipes for more inspiration:

AIP-Friendly Breakfast Hash
AIP-Friendly Breakfast Hash

AIP Friendly Breakfast Hash

This well-rounded breakfast ditches eggs in favor of herb-seasoned sausage, vegetables, and a side of seasonal fruit for an AIP Friendly breakfast that satisfies. Ground pork can be substituted with ground turkey, chicken, or beef.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 27 minutes
Total Time: 37 minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: AIP, AIP Friendly, breakfast, brunch, gluten free, paleo, Pork, whole30
Servings: 4 meals
Calories: 530kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 3 cups peeled/diced sweet potatoes
  • 1 lb. brussels sprouts halved
  • 2 cups chopped kale
  • 1 lb. ground pork
  • 1 tablespoon Paleo Powder AIP Seasoning

For Serving

  • 2 cups fresh cherries
  • 2 cups diced pineapple

Instructions

  • Heat olive oil over medium-high heat in a large heavy pan or Dutch oven. Add sweet potatoes and Brussels sprouts and sauté for 10 minutes covered, stirring occasionally.
  • Move sweet potatoes and Brussels sprouts to one side and add pork to the pan. Use a spatula to break pork up into small pieces. Brown for 5 minutes. Sprinkle Paleo Powder Seasoning over pork and vegetables and stir well. Cook 7-10 minutes longer, uncovered until pork is cooked through and sweet potatoes are tender. Stir in kale and cook for 2 minutes to wilt.
  • Divide hash between large compartments of 4 MPOF teal containers and add cherries and pineapple to the small compartments. Refrigerate until serving.

Video

Nutrition

Serving: 1meal | Calories: 530kcal | Carbohydrates: 46g | Protein: 26g | Fat: 28g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Pumpkin Pie Oats – Easy and Healthy Snack Bars

by Leave a Comment

If you're overstocked on pumpkin, like I am, then you're going to want to save this recipe for later.

Table of Contents

Get a taste of fall with these Baked Pumpkin Pie Oat Snack Bars! Packed with wholesome oats and pumpkin, these bars are a perfect make-ahead snack that satisfies cravings while keeping it low-calorie and nutritious.

Whether you're meal prepping for the week or need a quick grab-and-go snack, these bars are easy to make and bring all the cozy flavors of pumpkin pie into a healthy treat.

Ingredients

  • 1 (15 oz.) can pumpkin purée
  • ½ cup brown sugar
  • 2 large eggs
  • ½ tablespoon pumpkin pie spice
  • ½ teaspoon maple syrup (can sub for vanilla extract)
  • ¼ teaspoon salt
  • ¾ teaspoon baking powder
  • 1 ½ cups milk
  • 2 ½ cups old fashioned rolled oats

Instructions

  1. Preheat your oven to 375ºF. In a large mixing bowl, whisk together the pumpkin purée, brown sugar, eggs, maple syrup, pumpkin pie spice, salt, and baking powder until smooth. This mixture brings the warmth of fall spices into every bite.
  2. Add the milk to the bowl and whisk until smooth. This will give your bars a creamy texture without adding excess fat.
  3. Stir the oats into the pumpkin mixture. Oats make these bars hearty and filling, perfect for a quick snack that'll keep you going.
  4. Pour the mixture into a divided sheet pan. Spread evenly to ensure consistent cooking.
    • Note: you can use an 8x8 baking pan as well. You'll just need to adjust the cook time... see recipe notes below.
  5. Bake in the preheated oven for 35 minutes, or until the center is set and the edges are lightly golden brown. The baking fills your kitchen with a wonderful fall aroma!
  6. Serve these bars hot from the oven for a comforting treat, or let them cool, refrigerate, and enjoy as a chilled snack. Top with milk, maple syrup, whipped cream, or nuts if you're feeling indulgent.

How to Store

Refrigerator: Once the bars have cooled, store them in an airtight container in the refrigerator. They'll keep for up to 5 days, making them perfect for prepping snacks in advance.
Freezing: These bars are freezer-friendly! Slice them into portions and store in individual bags for up to 3 months. Just grab one when you need a quick, satisfying snack.

Baked Pumpkin Pie Oat Snack Bars meal prep snack

How to Reheat

If you prefer to eat these warm, then reheat a bar in the microwave for 15-20 seconds, or enjoy it chilled straight from the fridge. That's how I usually eat them.

Warmed up, they're especially delicious with a drizzle of maple syrup or a dallop of whipped cream for extra sweetness.

Recipe Tips and Variations

For Extra Sweetness: Mix in a handful of chocolate chips or dried cranberries before baking for a little extra fall flavor.
To Make it Dairy-Free: Swap the milk with almond or oat milk for a dairy-free version that still tastes great.
For Added Texture: Add chopped nuts or seeds, like walnuts or pumpkin seeds, on top before baking. They'll bring a bit of crunch that complements the soft, chewy oats.

Serving Suggestions

Serve these bars on their own for a quick snack or with a drizzle of maple syrup for a bit of extra sweetness. For an even more filling snack, add a dollop of Greek yogurt on top or a sprinkle of chopped nuts. These bars also make a great addition to your fall breakfast routine-warm them up and add a splash of milk for a cozy morning treat.

More Recipes with Pumpkin

If you're looking for more healthy meal prep recipe ideas using pumpkin, check out these other recipes:

These Baked Pumpkin Pie Oat Snack Bars are a cozy, make-ahead snack that's perfect for fall meal prep. They're nutritious, easy to make, and bring that comforting pumpkin spice flavor we all crave this time of year.

Give them a try, and let us know how you enjoyed them! For more healthy, seasonal snack ideas, explore our blog.

FAQs

Can I make these bars in advance?

Absolutely! These bars are perfect for meal prep. Store them in the fridge for easy access to a healthy snack all week long.

Can I use quick oats instead of rolled oats?

Yes, but rolled oats provide the best texture. Quick oats can be used if that's what you have on hand, but expect a softer result.

Are there substitutions for pumpkin purée?

Yes, you can try mashed banana or applesauce, though the flavor will change. Pumpkin gives these bars their distinct fall flavor.

Baked Pumpkin Pie Oat Snack Bars meal prep snack

Baked Pumpkin Pie Oat Snack Bars

Baked Pumpkin Pie Oatmeal is a great make-ahead breakfast option that has all the great flavors of pumpkin pie packed into whole grain oats.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Breakfast, Snack
Cuisine: American
Diet: Low Calorie
Keyword: Pumpkin, snack
Servings: 8 servings
Calories: 197kcal
Author: Nick Quintero

Equipment

  • 1 Goodcook Divided Sheet Pan

Ingredients

  • 1 can pumpkin purée 15 oz.
  • ½ cup brown sugar
  • 2 ea eggs large
  • ½ tablespoon pumpkin pie spice
  • ½ teaspoon maple syrup can swap for vanilla extract
  • ¼ teaspoon salt
  • ¾ teaspoon baking powder
  • 1 ½ cups milk
  • 2 ½ cups old fashioned rolled oats

Instructions

  • Preheat your oven to 375ºF.
  • In a large mixing bowl, whisk together the pumpkin purée, brown sugar, eggs, maple syrup, pumpkin pie spice, salt, and baking powder until smooth.
  • Add the milk to the bowl and whisk until smooth.
  • Stir the oats into the pumpkin mixture.
  • Pour the mixture into a divided sheet pan, or 8×8-inch baking dish (see notes below). Spread evenly to ensure consistent cooking.
  • Bake in the preheated oven for 35 minutes, or until the center is set and the edges are lightly golden brown. The baking fills your kitchen with a wonderful fall aroma!
  • Serve these bars hot from the oven for a comforting treat, or let them cool, refrigerate, and enjoy as a chilled snack.

Video

Notes

For Serving:
  • You can eat these as-is or top with whipped cream
For baking in 8x8 baking pan
  • This will cause the mixture to be thicker, than if you used a sheet pan.  Check to see if it's done around the 35 minute mark, but you'll probably need 40-45 minutes for it to cook all the way through.

Nutrition

Serving: 1square | Calories: 197kcal | Carbohydrates: 38g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 138mg | Potassium: 292mg | Fiber: 4g | Sugar: 18g | Vitamin A: 8344IU | Vitamin C: 2mg | Calcium: 120mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

21 Amazing Low Calorie Casserole Recipes

by Leave a Comment

Meal prepping casseroles can be a game-changer. There's nothing like having delicious and satisfying meals while keeping calories in check.

They're perfect for busy schedules and support your goals, whether it's weight loss, eating for performance, or maintaining a balanced diet.

From Beef Lasagna Casserole to Paleo Blackberry Overnight French Toast Casserole this list of 21 Low-Calorie Casserole Recipes is one post you'll want to keep on hand!

Table of Contents

I don't know about you, but casseroles are pretty amazing. They are a no-fuss, one-dish meal that's easy to make, easy to serve, and easy to clean up. If you're making a low calorie recipe for dinner, make a little extra and you have meal preps already made for the next day or two. I mean, come'on, Casserole leftovers are sometimes even better than straight out of the oven casseroles because the flavors have had time to meld together. Right!?

Here are our Top 5 Meal Prep Casserole Recipes:

We chose these recipes because they are low calorie recipes (obviously) but we've also made each them over 15 times! They are literally our go-to recipes for meal prepping.

  1. Sausage Lover's Hashbrown Casserole

  2. Whole30 Baked Buffalo Chicken Casserole

  3. Greek Egg Bake

  4. Vegan Butternut Squash Casserole Meal Prep

  5. One Skillet Spaghetti Squash & Meatballs

If you need some tastier low-calorie recipes, don't stop now! Keep on scrolling down and if you need recipes that are between 301-400 calories, CLICK HERE

16+ More Easy Meal Prep Casserole Ideas

Meal prepping with casseroles is a simple way to maintain a healthy lifestyle while saving time and money. Whether you're preparing for the week ahead or need dinner ideas, there's something here for everyone. Try these casserole meal prep ideas and share your favorites!

Breakfast Casseroles

umpstart your day with nutritious and easy breakfast casseroles that require minimal effort yet pack a flavorful punch. These make-ahead meals will simplify your mornings, so you can focus on what matters.

  • Benefits of Breakfast Casseroles: These are perfect for meal prep, providing a balance of protein, fiber, and healthy fats. Plus, they're easy to portion out and reheat.
  • Healthy Ingredients: Load your casseroles with veggies like spinach, bell peppers, and mushrooms. Use lean proteins such as eggs or turkey sausage to keep you full.

Sausage Lover's Hashbrown Casserole

Sausage Lover Meal Prep Casserole

Paleo Cran-Blackberry Overnight French Toast Casserole 

Paleo Cran-Blackberry Overnight French Toast

Lunch Casseroles

Say goodbye to midday stress with easy casserole meal prep lunches. These recipes ensure you have something tasty, filling, and ready to go when hunger strikes.

  • Why Casseroles Work for Lunch: They're a fantastic meal prep option because they can be easily divided into containers, making lunchtime both effortless and satisfying.
  • Meal Prep Tips: When prepping, let your casseroles cool before storing to maintain texture and freshness. Aim for variety each week to avoid boredom.

One Skillet Spaghetti Squash and Meatballs

One Skillet Spaghetti Squash and Meatballs

Taco Casserole taco casserole recipe

Stuffed Pepper Casserole 

One Pan Stuffed Pepper Recipe

Black Bean & Butternut Squash Enchilada

Black Bean and Squash Dinner Recipe

Deep Dish Pizza Casserole 

Deep Dish Pizza Casserole

Spaghetti Squash Pizza Pie 

Spaghetti Squash Pizza Pie

Skinny Orange Chicken Casserole 

Skinny Orange Chicken Casserole

Dinner Casseroles

End your day with comforting healthy casserole ideas that won't derail your nutrition. These dinner casseroles are designed to nourish you and leave you feeling great.

  • Healthy Dinner Ideas: Focus on balanced meals, using whole grains, a mix of colorful vegetables, and lean meats like chicken or fish. Consider adding plant-based options for variety.
  • Casserole Ideas for the Week: Plan a mix of dishes that can be repurposed, like a veggie-packed shepherd's pie or a cauliflower rice casserole.

Creamy Chicken & Broccoli Casserole 

Creamy Chicken Quinoa Broccoli Lunch Recipe

Spinach & Artichoke Quinoa Casserole 

Spinach Artichoke Dinner Recipe

Whole30 Baked Buffalo Chicken Casserole Recipe

Baked Buffalo Chicken Casserole

Unstuffed Cabbage Casserole 

One Pan Unstuffed Cabbage Recipe

Skinny Cheeseburger Casserole

Skinny Cheeseburger Casserole Recipe

Cheesy Potato Breakfast Casserole 

Cheesy Potato Breakfast Recipe

Spiralized Zucchini Casserole With Red Peppers & Spinach 

Spiralized Zucchini Casserole With Red Peppers & Spinach 

Turkey & Spinach Quinoa Casserole 

Turkey & Spinach Quinoa

Ground Beef, Orzo And Zucchini Casserole (Freezer Friendly)

Teriyaki, Chicken & Rice Casserole Teriyaki, Chicken & Rice Dinner

BBQ Chicken Spaghetti Squash

BBQ Chicken and Spaghetti Squash

Low Calorie Casserole Recipes

Cran-Blackberry Overnight French Toast (Paleo friendly)

by Leave a Comment

How to Make Overnight French Toast

This super tasty, paleo-friendly, Cran-Blackberry overnight French toast is sure to be a hit for any breakfast, brunch, or even a healthy dessert! You can bake it up right away if you don't want to let it sit in the fridge overnight, but if you are patient enough to wait, then all of the delicious flavors will marinate together and make it even better!

Whether you have a Sunday morning brunch, or you want to prep the meal ahead of time to take to work with you to eat at your desk, you can't go wrong with this delight. You will not only love the taste, but you will know that you are eating something nutritious, and will help keep you on track with your health goals.

It is Paleo, Gluten-Free, Dairy-Free, and Low Carb, but big on taste!

Paleo Cran-Blackberry Overnight French Toast

Naturally sweet and scrumptious this Paleo Cran-Blackberry Overnight French Toast is the answer to a terrific breakfast all week long! Paleo, Gluten-Free, Dairy-Free, Low Carb and meal prep friendly!

Paleo Cran-Blackberry Overnight French Toast

How long will Paleo Cran-Blackberry Overnight French Toast last?

This Paleo Cran-Blackberry Overnight French Toast Casserole will last 2-3 days in the fridge, and 1-2 months in the freezer. We recommend using these Single Compartment Meal Prep Containers to store in the fridge or freezer.

They are the perfect addition to your meal prep plans and very affordable. The containers are microwavable, as well as dishwasher and freezer-safe. However, we recommend removing the lids before microwaving.

Cran-Blackberry Overnight French Toast be Frozen?

Yes! You can freeze Paleo Cran-Blackberry Overnight French Toast for 1-2 months. To reheat, remove the lid from your meal prep container, and pop in the microwave for 1 minute, repeat in 20-30 second increments until heated to your liking.

But, it is also delicious cold, so you can remove it from the freezer the night before and let it thaw in the fridge and in the morning, simply top with your favorite syrup, or whipped cream and more fresh fruit if desired. 

Paleo Cran-Blackberry Overnight French Toast

How to make Overnight French Toast?

This a simple, yet delicious recipe that we know your family will love. The process is pretty simple. Line a baking sheet with parchment or foil. Whisk together eggs, egg whites, milk, vanilla and collagen in a bowl. Dice up 4 paleo buns and toss in the egg mixture and stir to coat.

Add in berries and mix together. Pour mixture into prepared pan and cover with foil or plastic wrap and place in the fridge overnight.

In the morning, or whenever you are ready to bake, preheat the oven to 350 and remove the dish from the fridge, take off the foil or plastic wrap, and bake in the oven for 30-40 minutes or until slightly golden brown.

Remove from the oven and allow it to cool completely before placing in meal prep containers and storing it in the fridge or freezer. 

Paleo Cran-Blackberry Overnight French Toast

How to portion this Breakfast Casserole:

This recipe makes 6 servings. After the dish is completely cooled, portion the Paleo Cran-Blackberry Overnight French toast into 6 Meal Prep Containers and place in the fridge for 2-3 days or freeze for 1-2 months.

More recipes like Paleo Cran-Blackberry Overnight French Toast

Here are some other MPOF Paleo Breakfast recipes for you to try:

Other tips for making this French Toastrecipe:

There are so many ways you can get creative with the recipe.

  1. You could try any combination of strawberries, raspberries, and blueberries, or even raisins or other dried fruits. 
  2.  You could even raise the bar and throw in some chocolate chips, coconut or chopped nuts.
  3. Top it off with a drizzle of pure maple syrup, melted coconut butter, or other favorite toppings.
  4. Pair it with some eggs, bacon, ham or other protein for a complete balanced meal.

If you are following the Paleo diet, this is a great breakfast option for you that is not only healthy but versatile and delicious! Give the recipe a try today and let us know your thoughts.

Paleo Cran-Blackberry Overnight French Toast

Paleo Cran-Blackberry Overnight French Toast Ingredients:

  • 9 paleo buns, cubed
  • 4 large eggs
  • 1 cup milk
  • ½ cup egg whites
  • 1 tsp. vanilla extract
  • 1 tsp. Vietnamese cinnamon
  • 2 scoops collagen
  • 1 cup cranberries
  • ¾ cup blackberries
Paleo Cran-Blackberry Overnight French Toast

Paleo Cran-Blackberry Overnight French Toast

Paleo Cran-Blackberry Overnight French Toast

Naturally sweet and scrumptious this Paleo Cran-Blackberry Overnight French Toast is the answer to a terrific breakfast all week long! Paleo, Gluten-Free, Dairy-Free, and Low Carb.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 40 minutes
Cook Time: 40 minutes
Total Time: 1 hour 20 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep, paleo
Servings: 6 servings
Calories: 238kcal
Author: Nick Quintero

Ingredients

  • 4 paleo buns
  • 4 large eggs
  • 1 cup milk
  • ½ cup egg whites
  • 1 tsp. pure vanilla extract
  • 1 tsp. Vietnamese Cinnamon
  • 2 scoops collagen *can sub for protein powder or leave out
  • 1 cup fresh cranberries
  • ¾ cup fresh blackberries

Instructions

  • Line a baking pan with parchment or foil
  • Whisk together eggs, egg whites, milk, vanilla, cinnamon and collagen in a bowl
  • Add in bread and gently toss
  • Add in berries and mix
  • Pour into pan
  • Allow it to sit overnight
  • When ready to bake, remove from the fridge and bake at 350 degrees F for 30-40 minutes or until fully cooked

Video

Notes

Nutrition for 1 out of 6 servings:
13g Protein | 19g Carbs | 14g Fat | 11g Fiber |  238 Calories

Nutrition

Serving: 1meal | Calories: 238kcal | Carbohydrates: 19g | Protein: 13g | Fat: 14g | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

How to Cook Spaghetti Squash and Meal Prep with it

by 2 Comments

Spaghetti Squash is a healthy substitute to pasta - low in calories and fat!

This is The simplest and EASIEST way to cook spaghetti squash.

DIRECTIONS:

  1. Preheat oven to 400 degrees F. Lightly coat a baking sheet with nonstick spray or cooking oil.
  2. Cut the squash in half lengthwise from stem to tail
  3. Use a spoon to Scrape out the seeds.
  4. Drizzle with olive oil and season with salt and pepper, to taste.
  5. Place squash, cut-side down, onto the baking dish. Place into oven and roast until tender, about 35-45 minutes (depending on size).
  6. Remove from oven and let rest until cool enough to handle.
  7. Using a fork, scrape the flesh to create long strands.

Voila! Now you're ready to portion it out for your meal preps.

spaghetti-squash-meatball-meal-prep2-768x850-1

Spaghetti Squash and Turkey Meatball Meal Prep

Cutting out starchy pasta is a great way to save calories, but you need to replace those noodles with something tasty. Spaghetti squash to the rescue!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 25 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Meal Prep
Servings: 2 meals
Calories: 259.87kcal
Author: Nick Q

Ingredients

  • 1 each medium spaghetti squash
  • 1 lb ground turkey
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt to taste
  • ½ teaspoon pepper to taste
  • 1 tablespoon Sriracha

Instructions

Spaghetti Squash

  • Preheat oven to 400 degrees F.
  • Lightly coat a baking sheet with nonstick spray or cooking oil.
  • Cut the squash in half lengthwise from stem to tail. Use a spoon to scrape out the seeds. Drizzle with olive oil and season with salt and pepper.
    how to cook spaghetti squash step 5
  • Place squash, cut-side down, on the baking dish. Place into oven and roast until tender, about 35-45 minutes (depending on size).
    how to cook spaghetti squash step 6
  • Remove from oven and let rest until cool enough to handle.
  • Using a fork, scrape the flesh to create long strands.
    how to cook spaghetti squash step 7

Turkey Meatballs

  • Preheat the oven to 400F. Line a baking sheet with foil and drizzle with avocado oil.
  • Combine the rest of the ingredients in a large bowl, and mix it together using your hands. Don't overwork the mix; it'll make for tougher meatballs.
  • Use a ⅓ cup measuring cup to portion out the meat. Gently roll into a ball and place on the baking sheet. Repeat until you have a sheet full of meatballs.
  • Bake for about 15 to 20 minutes or until the meat is cooked through.

Video

Nutrition

Serving: 1meal | Calories: 259.87kcal | Carbohydrates: 1.34g | Protein: 53.72g | Fat: 4.5g | Saturated Fat: 1.12g | Cholesterol: 124.74mg | Sodium: 1450.94mg | Potassium: 669.05mg | Fiber: 0.26g | Sugar: 0.12g | Vitamin A: 56.7IU | Vitamin C: 4.86mg | Calcium: 6.8mg | Iron: 1.84mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Named for its yellow-gold spaghetti-like strands of flesh, Organic Spaghetti Squash is a smooth, yellow watermelon-shaped squash. Unlike summer squash (which is picked when immature and skin is tender), Spaghetti Squash has a hard, thick skin and only the flesh is eaten.

Organic Spaghetti Squash is preferred for reasons of taste, health and the environment. Once cooked, the spaghetti-like strands of flesh can be separated with a fork, removed from the shell and served as a salad ingredient, as part of a casserole, or with sauce (similar to pasta).

Choose squash that have a hard, deep-colored rind free of blemishes or moldy spots. Tender skin indicates immaturity or poor quality. The hard skin protects the flesh and allows it to store longer than summer squash. Store Spaghetti Squash in a cool, preferably dark, well-ventilated area for up to three months. Wrap cut pieces in plastic and refrigerate up to five days. Organic produce should not be stacked with non-organic produce. - via Melissa's

Here is what it looks like Step-by-Step

how to cook spaghetti squash step 1

Cut the squash in half lengthwise from stem to tail

how to cook spaghetti squash step 2

Use a spoon to Scrape out the seeds.

how to cook spaghetti squash step 3
how to cook spaghetti squash step 4

Drizzle with olive oil and season with salt and pepper, to taste.

how to cook spaghetti squash step 5

Place squash, cut-side down, onto the baking dish. Place into oven and roast until tender, about 35-45 minutes (depending on size).

Remove from oven and let rest until cool enough to handle.

how to cook spaghetti squash step 6

Using a fork, scrape the flesh to create long strands.

how to cook spaghetti squash step 7

Now you Meal Prep!

how to cook spaghetti squash and meal prep with it
Spaghetti Squash and Meatball Meal Prep w/ Sriracha Sauce - @MealPrepOnFleek

15 Meal Prep Hacks to Save Time

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Meal Prep Hacks to Save Time! They also save you STRESS! And make life a lot easier.

Table of Contents

There are many ways to save time, money, and stress in your meal-prepping journey. In fact, most people get into meal prepping for that very reason. The importance of saving time while meal prepping is that you can have your meals ready faster, giving you the time to do other things you'd perhaps rather be doing, other than cooking for the week.

These 15 meal prep hacks will save you time in the kitchen so you can spend more time enjoying your meals (and doing other things!) with your loved ones!

Easy & Delicious Buffet Style Meal Prep

Cook Rice Ahead

Rice usually takes around 15 to 20 minutes to cook, and can keep warm for much longer. Whether cooking rice on a stovetop or in a particular cooker, e.g. rice cooker or Instant Pot, having it prepared prior to the completion of the main dish is a time saver.

In American cooking, rice is quite often a low priority since it is not as commonly eaten as in many other parts of the world, so it is forgotten until the main dish is almost finished cooking. In addition to cooking rice ahead, cooked rice can be stored in the refrigerator for a few days for additional meals.

What is not eaten in those 3-5 days, can be stored in the freezer for up to 6 months for additional time savings later. 

Rinse the white rice in the pan before cooking it
Rinse the white rice in the pan before cooking it

Chopped Onions 

So many dishes call for chopped onions that companies started selling pre-chopped onions in the freezer section of grocery stores. You can do this at home for a fraction of the cost while ensuring quality freshness.

If you are going to be chopping onions for a dish, buy the onions in bulk to save money, and go ahead and chop extra for keeping in your freezer. If you have a chopping gadget or machine in your kitchen for chopping vegetables, fruits, and onions, it can save even more time. 

Frozen Vegetables

If you are also chopping vegetables such as carrots, green beans, garlic, broccoli, cauliflower, bell peppers, or potatoes, you can always make extra and store them in your freezer for up to 6 months. It's always beneficial to have vegetables already chopped and ready to cook, and it saves you all of the time chopping them later.

Of course, you can opt for the frozen variety from the grocery store, but if you're buying veggies in season and chopping and freezing them, you'll save both time and money.

Instant Pot

You may have noticed throughout our website and our posts, we mention this magical pressure cooker over and over. There are good reasons for this.

An instant pot can replace 6 or more of your kitchen gadgets in one easy-to-use device. Your instant pot can be a pressure cooker, slow cooker, rice cooker, yogurt maker, saute pan, steamer, and more.

This can help make space by eliminating the slow cooker, yogurt maker, rice maker, and pressure cooker since it is all in one convenient device. They are low-maintenance, quick and easy to clean, and a huge time saver for cooking and cleaning.

Read More: 20 Instant Pot Meal Prep Recipes

Containers  

Having proper containers for your refrigerator, freezer, and pantry is extremely important for your meal-prepping needs. Some people prefer glass over plastic, whichever you decide to use be sure they are safe for the freezer, microwave, and dishwasher.

It is also a good idea to make sure they are BPA-free plastics and lead-free glass, and either choice has an airtight lid. 

Read More: Best Meal Prep Containers

Shortcuts 

Sometimes we are in a rush and cannot wait for a whole chicken to be cooked. In cases like this, you can go with a store-bought rotisserie chicken for $10 or less.

This will help you save some time when it is necessary. (It also gives you more than one meal!) Another shortcut idea involves using frozen pizza dough you can thaw for making things like bread, pizza, calzones, garlic bread, and so forth.

Buying something prepared is definitely a meal prep hack to save time, even if it's just one component of a dish.

Labels

Making labels does not have to be expensive. You can use masking tape or freezer tape, and a Sharpie, instead of buying specially made labels. If you are feeling extra fancy, you can buy them.

Labels are a huge help because they take the guesswork out of what's in your freezer. Indicate what the contents are, the date you froze it, and the amount, if relevant. You can even use the permanent marker on your packaged foods by dating when they are opened to keep an eye out for expired things such as spices, rice, sauces, dressing, etc.

When you are able to track the expiration dates of your food, you save yourself time, money, and stress. 

Weekly Planning

Plan your meals for the week so you can best prepare for them. You may realize you do not have everything you need for the dishes you want and will have to strategize or go to the grocery store. By preparing ahead of time you save yourself time, money, and frustration later. You can simply use your phone's calendar, Google Calendar, or write down your meal-prepped meals on paper or a physical calendar. 

Read More: Say "goodbye" to forgetting to meal plan, food boredom, and "finding motivation." and Say YES to a Meal Planner!

One-Pan or Sheet Meals

Cooking an entire meal on one pan in the oven is a fantastic way to save time. You can put your chicken, beef, or pork in the same pan as your chopped vegetables and put it in the oven to cook together. This makes cleaning easier, which also saves time. We have a ton of one-pan, or sheet, meals available for you and your family to enjoy! 

Read More: 23 Sheet Pan Meals

Freezer Bags

Freezer bags are a staple to any good meal prep regimen. They are conveniently foldable, compact, and airtight. All of these qualities keep food fresh and safe from freezer burn. You can store sauces, chopped raw vegetables, uncooked meats, nuts, spices, and more in freezer bags. These are great time savers. They also save space, because you can stack them vertically or pile them horizontally in your freezer.

Freezer Friendly Hawaiian Chicken Tenders

Mason Jars

Mason jars are super handy when it comes to storing food for long or short periods of time. You can learn to can food, or you can use them for meal storage throughout the week. Overnight oats, salads, and ready-to-blend smoothies are great ideas for glass jars.  They're awesome for soup, too.

Portion Control

Knowing how much food you need to make ahead of time will help you save time and money later. This will also help you make the right size portions for each meal.

It's totally normal to make something super delicious that you feel the urge to eat a couple of portions at once, and sometimes that may be okay, but overall if you want to save time and money (and your waistline) it is better to be strict with your portions and plan ahead.

If you know your homemade lasagna is your family's favorite, and seconds are a part of the territory, plan ahead by making enough to last those few meals for the week. 

meal prep portion control

Air Fryer

With an air fryer, you can "fry" foods much faster than putting them in the oven. You can also warm dishes up, and cook new dishes in the air fryer with amazing speed. They are low-maintenance and easy to clean.

They save tons of time heating up fries, tater tots, potatoes, and other vegetables. We love air fryers and if you don't have one, here's a guide to air fryers that might be helpful!

Peeler

Get a good peeler that makes peeling and thin slices easier to make than just cutting with a knife. There are different types of peelers on the market, including horizontal blades and vertical blades.

Be sure to get the one that best suits your needs. Peelers are a great way to save time and energy. If you have a compost pile, you can save the discarded pieces for your garden's compost. 

Sharp Knife

Having a sharp knife can help with meal prepping by cutting things faster, more easily, and safely. Most knife accidents happen with dull knives as opposed to sharp ones. This feels counterintuitive, but it's true because a dull knife requires more force, which increases the risk of slipping.

Besides, every kitchen needs a good knife, but you don't need to spend hundreds of dollars for a good one. Get a knife that is sharp, and keep a sharpener (sometimes called a steel) around to maintain its edge. Be sure it is stainless steel, the blade goes down to the bottom of the hilt, and is a good size for your hand; a lot of the selection process is based on feel.   

Easy Lemon Pepper Sheet Pan Salmon with Chive Yogurt Sauce

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Looking for a quick, healthy, and delicious meal that's packed with flavor and perfect for meal prep? Look no further than this Easy Sheet Pan Salmon with Lemon Chive Yogurt Sauce.

Lemon Pepper Sheet Pan Salmon meal prep
Lemon Pepper Sheet Pan Salmon meal prep
Table of Contents

With just a few simple ingredients and minimal prep time, you'll have a nutritious dinner that comes together in under 30 minutes. Plus, this recipe is perfect for making ahead and enjoying throughout the week!

Lemon Pepper Sheet Pan Salmon

Ingredients:

For the Salmon:

  • 20 oz salmon, cut into four portions
  • 12 oz green beans, ends trimmed
  • 1 bunch asparagus, ends trimmed
  • 1 lemon, sliced into rounds
  • 1 tablespoon olive oil
  • 1 ½ tablespoons lemon herb seasoning

If you're new to cooking with salmon, please take a second to review our guide. It's a great resource if you're trying to meal prep with salmon: READ MORE

For the Lemon Chive Yogurt Sauce:

  • ¾ cup yogurt
  • 1 clove garlic, minced
  • ⅛ teaspoon salt
  • ½ teaspoon chives (sub for scallions), diced
  • 1 tablespoon lemon zest

Instructions:

Get the full instruction detail down below.

Picking the right Sheet pan:

For this recipe, I'm using a 13"x9" non-stick sheet pan from Goodcook. These cooking sheets distribute heat evenly for thorough baking, and the scratch-resistant, dishwasher-safe nonstick coating provides excellent release while also making clean-up quick and easy. It is also metal spatula safe so you can serve your baked goods right off the sheet.

Recipe Video:

Watch the video below to see step by step how this salmon recipe comes together. It's so easy! You can find more of my recipe videos on my YouTube channel.

Storage Tips for Meal Prep:

To Prep Ahead:

  • Chop the veggies and store them in an airtight container with the lemon slices for up to 4 days in the fridge.
  • The lemon chive yogurt sauce can be prepared in advance and stored in the fridge for up to 1 week.
  • Mix the lemon herb seasoning ahead of time and store it in your pantry for up to 1 year. Or, buy your favorite Lemon-Pepper seasoning if you're trying to save time and ingredients. You could reuse that seasoning with this Lemon-Pepper Drumstick Chicken recipe as well.
  • If you plan to cook the salmon later, check the expiration date on the packaging to ensure it stays fresh. I try to shop for the salmon the same day, or day before, I'm planning to meal prep.
  • Use your favorite, microwave-safe, Goodcook meal prep containers and store this recipe in the fridge for 3-4 days.

Leftovers:

  • Store any leftover salmon and veggies in an airtight container in the fridge for up to 4 days.
  • Store the lemon chive yogurt sauce separately from the salmon to maintain its texture and flavor.
  • Reheat the salmon and veggies until steaming hot, then spoon the yogurt sauce over the top before serving.

Why You'll Love This Recipe:

  1. Healthy and Flavorful: This dish is packed with lean protein from the salmon, fiber from the veggies, and a creamy yet light yogurt sauce that adds a burst of flavor.
  2. Perfect for Meal Prep: Make it in advance, and you've got a delicious, nutritious meal ready to go for lunch or dinner.
  3. Simple and Quick: Everything comes together in just 30 minutes with minimal prep, and the cleanup is a breeze thanks to the sheet pan method.
  4. Customizable: Swap out the veggies with your favorites or try different seasonings to switch up the flavors!

Hungry for More:
This Easy Sheet Pan Salmon with Lemon Chive Yogurt Sauce is a must-try for busy weeknights or meal prepping for the week ahead. Give it a try, and don't forget to tag us @MealPrepOnFleek when you do!

Plus here are a few more salmon meal prep recipes that you could enjoy:

Lemon Pepper Sheet Pan Salmon

Easy Lemon Pepper Sheet Pan Salmon with Chive Yogurt Sauce

Perfect Lemon Pepper Salmon in foil is the best way to bake salmon in the oven. This recipe is designed for meal prep, so you'll be ready to eat all week.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: dinner, Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Salmon, Sheet Pan
Servings: 4 servings
Calories: 317kcal
Author: Nick Quintero

Equipment

  • 1 13x9" sheet pan

Ingredients

For the Salmon

  • 20 oz salmon cut into four portions
  • 12 oz green beans ends trimmed
  • 1 bunch asparagus ends trimmed
  • 1 ea lemon sliced into rounds
  • 1 tablespoon olive oil
  • 1 ½ tablespoons lemon herb seasoning

For the Lemon Chive Yogurt Sauce:

  • ¾ cup yogurt
  • 1 clove garlic minced
  • ⅛ teaspoon salt
  • ½ teaspoon chives sub for scallions, diced
  • 1 tablespoon lemon zest

Instructions

Preheat the Oven:

  • Heat your oven to 425°F.

Prepare the Veggies:

  • In a bowl, toss the green beans and asparagus with olive oil and 1 tablespoon of lemon herb seasoning. Spread the veggies out on a large sheet pan in a single layer. You may need a second sheet pan depending on the size of your portions. Place the lemon slices over the veggies for extra flavor.

Season the Salmon:

  • Arrange the salmon fillets on the same sheet pan (or a second one if needed). Brush each fillet with a little extra olive oil and sprinkle with the remaining ½ tablespoon of lemon herb seasoning.

Bake the Salmon:

  • Bake the salmon and veggies for 12-15 minutes or until the salmon reaches an internal temperature of 125°F. Allow the salmon to rest for 3-5 minutes before serving. See How To Cook Salmon for more tips!

Make the Lemon Chive Yogurt Sauce:

  • While the salmon is baking, mix together the yogurt, garlic, salt, chives, and lemon zest to create the tangy lemon chive yogurt sauce.

Serve:

  • Once everything is ready, drizzle the lemon chive yogurt sauce over the salmon and veggies, and enjoy a light and zesty dinner!

Nutrition

Serving: 1meal | Calories: 317kcal | Carbohydrates: 14g | Protein: 34g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Cholesterol: 84mg | Sodium: 164mg | Potassium: 1209mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1558IU | Vitamin C: 19mg | Calcium: 145mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

10 Best Health Benefits of Sweet Potatoes

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We'll bet you have heard that there are really amazing health benefits to the sweet potato over their white potato cousin. But what is it that makes them so special?

Isn't anything that has "sweet" in its name, not the better choice? That may be true for some things, but not with potatoes. What you have heard is true and we have listed 10 reasons why you should go searching for a few recipes and add these truly tasty taters to your shopping list.

Table of Contents
Sweet Potato Wedges With Tahini

Sweet potatoes are more than just a delicious side dish; they are packed with essential nutrients that offer a range of health benefits. Here's a closer look at why you should add sweet potatoes to your grocery list.

10 Health Benefits of Sweet Potatoes

  1. Good For Your Gut Microbiome
  2. Immunity Builder
  3. Packed with Cancer-Fighting Nutrients
  4. Linked to Improved Vision
  5. Helps Regulate Blood Sugar
  6. Helps Reduce Stress and Anxiety
  7. Boosts Heart Health
  8. Great Source of Fiber
  9. Anti-Inflammatory
  10. Increased Fertility

(read more about each below)

#1 Good For Your Gut Microbiome

Sweet potatoes have antimicrobial properties that are really great for the gut. They are a terrific dietary choice for prevention and treatment of various microbiome maladies and can be used to treat and prevent many types of infections and growth of bacterial pathogens.

A medium sweet spud contains six grams of dietary fiber. The type of starch that it has plays a part in feeding the growth of "good" bacteria that you want to encourage for optimum gut health. With good gut health comes a lower risk of infirmities such as chronic diarrhea and irritable bowel syndrome (aka IBS).

Beginners Guide to Gut Health

#2 Immunity Builder

Eating a medium sweet potato with its skin provides over 100% of the recommended daily intake of vitamin A, which supports vision, bone health, and immune function. Pair it with healthy fats, like avocado, for better absorption. (NCBI; Science Direct)

Did you know that just one cup of baked sweet potato takes care of over 50% of the body's need for vitamin C? This crucial vitamin is responsible for tissue repair and important for healing when you sustain a wound.

Because they are rich in antioxidants, they also lessen the damage caused by free radicals.

#3 Packed With Cancer Fighting Nutrients

There is a treasure trove of wonderful health benefits in sweet potato skins. Cancer-fighting antioxidants are especially found there as a natural and abundant source of beta-carotene and Vitamin A.

Up to 80% of the protein contained within is a protein called sporamin. Sporamin is a distinct entity that has been studied for its cancer diminishing abilities. Promising research has been done that gives evidence of this protein inhibiting certain types of cancers and showing capabilities of slowing cancer cell growth and lowering cell migration.

#4 Linked With Improved Vision

Various eye diseases and blindness have been linked to a deficiency in vitamin A. This is not to say that if your diet contains sweet potatoes that you will have 20/20 vision your whole life, but this root vegetable is packed with several nutrients that have been shown to be supportive of overall vision and eye health.

They also contain carotenoids alpha-carotene, beta-carotene, and lutein that have been studied to show the same thing. For the long term in aging, the vitamins C and E have also been shown to be effectual in decreasing the oxidative stress which can lead to cataracts.

#5 Regulates Blood Sugar

When you are dealing with Type II Diabetes or the prevention of it, you want to shop for grocery items that will minimize the occurrence of insulin resistance or cause your sugar levels to go to extremes of low or high. Sweet potatoes are categorized as low on the glycemic index scale which means that they are a stable starchy food that will release the sugar slowly so there is more control in blood sugar levels. This leveling effect allows energy to remain constant throughout the day-a wonderful thing for diabetics.

#6 Helps Ease Stress and Anxiety

Stress and anxiety are on the rise! It doesn't seem to matter if you have a full-blown career or are busy raising the next generation, we all deal with it from time to time. The magnesium found in great quantity in these sweet taters helps in reducing it. Magnesium and depression have a link in cell-mediated immune responses and inflammation. Magnesium intake protects the brain and has shown in studies done on animals that increasing it reduces anxiety-related behaviors and depression. Check out this article for more Free Ways to Boost Your Mood

#7 Boosts Heart Health

Higher levels in magnesium and potassium found in sweet potatoes help in controlling blood pressure as well. Potassium has been shown to lower blood pressure which then decreases the risk of developing a coronary condition or having a stroke.

Potassium also helps in regulating sodium in your cells so that you don't retain as much sodium in your blood. Too much sodium causes fluid retention which increases blood pressure problems.

Air Fryer Rosemary Sweet Potato Wedges with Garlic Aioli

#8 Great Source of Fiber

These spuds have significant amounts of fiber in them. Of course, you know that fiber is completely necessary in order to have a well-functioning digestive system and for keeping constipation at bay.

Laxatives are made up of mostly fiber too, but sweet potatoes are better tasting! See some of our very tasty sweet potato recipes.

#9 Anti-inflammatory

If you have been researching foods that will help reduce inflammation, surely you have seen this special starch on the list. The antioxidant known as Cyanidin in this vegetable, (particularly the purple flesh variety) have been known to help remove toxins in the digestive system and thereby make it an anti-inflammatory champion that protects against long term illnesses.

Choline is also a very valuable nutrient which these potatoes have in high concentration and has been effective in therapeutically reducing systemic inflammation in some people. Here are the Top 10 Foods that Fight Inflammation

Anti Inflammatory Foods

#10 Increased fertility

Iron is an important element in the success of fertility in women of childbearing age. Iron is abundant in sweet potatoes. Iron specifically helps with ovulatory fertility in helping to produce and strengthen the eggs which are released in the ovaries.

What better way is there to heighten the levels of this life-giving nutrient then by eating more of the natural food sources which contain them?

Wrapping up:

Sweet potatoes are a versatile, delicious, and highly nutritious vegetable that offers a variety of health benefits.

From supporting gut health and immunity to helping manage blood sugar and reducing stress, these vibrant spuds can be a valuable part of your diet.

Next time you're at the grocery store, pick up a few sweet potatoes and reap these benefits yourself!

Health Benefits of Sweet Potatoes

10 Ways to Up Your Protein Game

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How to Easily Get More Protein in Your Diet

These days, everyone wants to get fit. Both young and old alike are more active and more aggressive in achieving their ideal figure. Whether it is to lose weight or gain more muscle, there are some things that are constant in these quests. One of these is protein.

What is protein?

According to dictionaries, protein is a substance in food like meat, milk, eggs, and beans that is important to your diet. Protein does a lot of things for your body like building and repairing tissues.

Protein also helps in creating enzymes, hormones, and other chemicals your body needs to function properly. Without protein, you probably won't have your bones, muscles, cartilage, skin, or blood because it is a significant ingredient for the creation of these body parts.

As you can see, protein is an essential part of the body. This is the reason that, as early as infancy, doctors encourage everyone to eat protein-rich food so the body can develop beautifully and function at its optimal level.

As mentioned earlier, meat, milk, and eggs are excellent sources of protein. If you are a vegetarian, do not fret. Green peas, quinoa, nuts, and beans are just some examples of the best protein vegan foods.

So, say you are already eating eggs in the morning, drinking milk before sleeping, and eating beef and pork. You still feel like you need more protein in your life.

Here are some suggestions on how you can pack even more protein in your body.

  1. Go yogurt

    Yogurt is packed with protein. You get 5 grams of protein in a 6-ounce serving of regular yogurt. You get an average of 10 grams of protein for every 5.3 ounces of Greek yogurt. If you need more protein and like yogurt, do the math and get the right serving.

What's good about the amount of protein in yogurt is that it does not change whether you get the sugar free or other varieties. The next time your child passes on a Go Gurt, feel free to take it for yourself.

Protein Source: Yogurt
Photo: detoxinista

  1.  Go fish

    No, this isn't the card game. Aside from being low in fat, fish and seafood are also rich in protein. Tuna, salmon, halibut, and snapper have about 22 grams of protein for every 3-ounce fillet.

In addition, fatty fish like salmon have omega 3 fatty acids which are helpful when you experience joint stiffness and inflammation. Health experts say that adding two servings of fish in a week can do wonders for your body's nutrition requirement.

  1.  Super Soy

    Food made from soya like tofu and soya milk can also give you protein. They can also lower your cholesterol and the risk of heart disease.

A cup of tofu has 16 grams of protein. Plus, there are so many ways you can enjoy tofu. For example, you can use it to replace meat, add it to salads, or make it the star of your dish.

Meanwhile, a cup of soymilk gives you 8 grams of protein. Not bad, especially for those who are lactose intolerant and cannot drink regular milk. Soymilk cannot replace the taste of cow's milk, but it is a great alternative.

Some brands have a little liquid tofu aftertaste, while some are sweeter than regular milk. You can use soymilk for just about anything you put usual milk in.

Edamame is soybeans that can be a common Japanese snack. You can also have it as a main vegetable after it is boiled and seasoned.

Edamame is green and sweet, rich in protein and fiber, and have no cholesterol. A half-cup of shelled edamame gives you 11 grams of protein.

  1. Eat Seeds

    Did you know that you can eat pumpkin, squash, and watermelon seeds? In the Philippines, these particular types of seeds are usually a favorite to snack on, especially during the summer.

A cup of pumpkin seeds has 12 grams of protein. A cup of dried watermelon seeds has 30.6 grams of protein as well as several amino acids.

Meanwhile, squash seeds have 5.2 grams of protein per 1 ounce serving. Just roast the seeds in a frying pan. Add a cup of salt water mixture and stir occasionally until water has evaporated. Alternatively, you can toast them in the oven for 325 F for about 15-20 minutes.

  1. Say Cheese

    Cheese is made from milk. Milk is a primary source of protein. Need I say more? The amount of protein in cheese depends on the type of cheese.

For instance, for every 100 grams, cheddar has 7 grams of protein while cream cheese has 4 grams. If you want the most protein out of cheese, use parmesan cheese which contains 10 grams of protein per ounce.

  1. Love Lentils

    Another vegetarian favorite, lentils is a type of dried beans that are used in many dishes. Lentils are easy to prepare and available all year round. They also absorb the flavors from other foods and seasonings.

Lentils have many varieties, but you'll often see the brown and green ones in dishes because they do not lose their shape when cooked. These beans are over or heart-shaped and smaller than a pencil eraser. 100 grams of boiled lentils give you 9 grams of protein. Aside from protein, lentils also offer iron, vitamin B1 and B6, zinc, potassium, and pantothenic acid or B5.

  1. Try Quinoa

    For health buffs and veggie lovers, quinoa is probably a staple in the kitchen. The grain-like seed has 8 grams of protein per cup. It also gives you nine essential amino acids that your body needs.

Because of these, quinoa is also recognized as a "superfood." Some quinoa fans use it to replace rice or add it to their favorite dishes. The super seed can be cooked or baked.

Chicken Quinoa Salad Meal Prep Recipe

  1. Artichokes

    Did you know that half a cup of artichoke hearts contains 4 grams of protein? They are also a good source of fiber and antioxidants. In fact, they are enjoying spot #7 on the USDA's top 20 antioxidant-rich food list.

Artichokes are very low in cholesterol and have, among others, vitamin C, vitamin K, folate, manganese, and niacin.

Did you know that the extract from artichoke leaves can be a remedy for indigestion and upset stomach? The cynarine in the artichokes helps your body produce bile, which speeds up the movement of food and waste in your intestines.

Artichokes are also good for the liver, heart, and brain. Pregnant women are also encouraged to include artichokes in their diet because the vegetable is rich in folic acid. How do you cook artichokes? Enjoy them boiled, baked or steamed.

  1. Protein bars

    A hit among people who have active lifestyles, protein bars offer a way of getting much-needed protein. Before you go and buy several packs or boxes though, remember to check if the bar has at least 6 grams of protein. Also, keep in mind the amount if sugar in each bar.

  1. Protein shakes

    If you haven't heard of protein shakes, then you must be living on a different planet. They are a go-to drink by athletes after a workout and by health-conscious individuals who want a more defined body.

Protein shakes have varying protein content so you should go for the content that fits your needs. If you want to look like Dwayne Johnson, go for shakes that have more protein in them. If you want to lose body fat, choose a drink that is more than 50% protein.

Protein shakes may have milk, whey, casein, egg, soy, and rice. If you are lactose-intolerant or allergic to dairy, make sure you check the label. The drinks are available in powder or liquid form and have a variety of flavors.

Alternatively, you can even make your own protein shake. The Internet is full of wonderful recipes for protein shakes for adults and kids alike.

To Sum It Up:

Protein is essential to the body for so many reasons. However, it is important to remember that you can get protein from a lot of sources. A lot of people invest of protein shakes and protein bars to increase their protein intake.

While this is okay, it is not the only thing you can do to have more protein in your life. Look up and read A to H on the list in this article again for more options.

Whether you want to up your protein to have a bodybuilder's body, want to shed excess pounds, or just want to add protein to your diet, make protein bars and protein shakes a supplement and focus on adding protein-rich foods in your meals.

Remember that if you are healthy, you only need 0.80 grams of protein per kilogram of your body weight. That is like a glass of milk, a couple of eggs, some meat, and a cup of vegetables. Throw in some seeds for your snack or to spice up your meat or vegetable dish. Alternate between rice and quinoa.

And if you are curious as to how much protein you need to reach your goals check out our Macro Guidelines to get started.

How to get more protein in your diet

23 Delicious Egg Meal Prep Recipes

by Leave a Comment

Egg meal preps will make your life easier now and forever. They are such a quick and easy protein source with tons of versatility!

Sheet Pan Breakfast Hash and Eggs
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Eggs are an extremely versatile food choice that can be eaten any time of the day: breakfast, lunch, dinner, and sometimes dessert. Although media and the debate over the past 30+ years have led many to have confusion about the healthiness of consuming eggs, eggs are a perfectly healthy food choice.

Eggs are filled with lutein, zeaxanthin, protein, iron, vitamins, minerals, and other carotenoids. Eggs are also a relatively affordable food, under normal circumstances, as well as fast to cook making them a healthy, time-saving, and cost-effective option for your meal-prepping needs.

We have put together our favorite 23 delicious egg meal prep recipes to help you find new ways of cooking with eggs!

Meal Prep Recipes with Egg

Apple Bacon Onion & Cheddar Breakfast Squares

Fall in love with the sweet and savory flavor combination in this Apple, Bacon, Onion & Cheddar Breakfast square recipe that is made in one pan. Gluten-Free. Low Carb.

(Carbs: 14g - Protein: 29g - Fat: 17g)

Egg Potato and Broccoli Breakfast

A savory meal with tasty soft-boiled eggs at the forefront, this is a quick and easy dish to make for breakfast, lunch, or even dinner!

(Carbs: 35g - Protein: 4g - Fat: 15g)

Greek Egg Bake

This Greek egg bake is so easy and a great way to get a lot of veggies and protein into one meal prep recipe. So good with fresh tomatoes, too.

(Carbs: 5g - Protein: 15g - Fat: 11g)

Turmeric Scrambled Eggs

Give your breakfast an antioxidant boost by adding turmeric to your morning eggs. Make this turmeric scrambled egg meal prep with your favorite steamed veggies and sausage for a protein and fiber-packed start to your day!

(Carbs: 6g - Protein: 29g - Fat: 18g)

High Protein Breakfast Egg Muffins

We love a good high-protein breakfast egg muffin meal prep. Just look at all those veggies and protein-it's a whole new kind of healthy breakfast muffin!

(Carbs: 1g - Protein: 23g - Fat: 11g)

Sausage and Egg Breakfast Bake

All the best of breakfast is packed into this protein-rich casserole. Herbed breakfast sausage, veggies, and cheddar cheese add plenty of flavor without the need for lots of ingredients.

(Carbs: 19g - Protein: 29g - Fat: 19g)

Sausage Lover's Hashbrown Casserole

Serve it for breakfast, lunch, or dinner. If you're a fan of sausage and potatoes you will love our Sausage Lover's hashbrown casserole!

(Carbs: 13g - Protein: 23g - Fat: 13g)

Chickpea Frittata

Looking to add more plant-based or vegan recipes into your meal prep routine? Look no further than this Chickpea Frittata! I know; you're probably wondering how a frittata could be vegan, given they are usually made with eggs. But, it's possible! This recipe is *egg-free, gluten-free, and vegan! We decided to throw a special recipe in the mix with this one for those that crave eggs, but might be on a dietary restriction.

(Carbs: 48g - Protein: 10g - Fat: 4g)

Watercress Leek and Butternut Squash Quiche

This autumn quiche comes complete with a gluten-free buttery crust. The crust is filled with sauteed watercress, leeks, and butternut squash before baking adding a hefty dose of vitamin C. Serve it for breakfast, lunch, or dinner for a protein-packed meal.  

(Carbs: 30g - Protein: 15g - Fat: 23g)

Portobello Mushroom Bacon & Feta Egg Cups

These oven-baked meaty egg cups are full of protein and a dose of Vitamin-D rich mushrooms to start your day off right! 

(Carbs: 18g - Protein: 20g - Fat: 20g)

Beef Breakfast Sausage Egg Cups

These "sous vide style" egg cups are made with with a lean ground beef breakfast sausage and pair perfectly with fresh fruit, greek yogurt, and gluten-free granola to power your way through the day. If you love the Sous Vide Egg Bites from Starbucks then you will devour these easy Beef Breakfast Sausage Egg Cups. This copycat version has the same velvety texture for an on-the-go high protein breakfast. 

(Carbs: 31g - Protein: 33g - Fat: 15g)

Crockpot Casserole

This hearty breakfast casserole layers potatoes, sausage, and tons of veggies. Slow cooking the casserole leaves the eggs moist, making this casserole perfect for freezing and reheating.

(Carbs: 16g - Protein: 24g - Fat: 19g)

Bacon Wrapped Omeletes

You'll love how moist and flavorful these bacon-wrapped omelets are! The bacon crisps around the edges and keeps these Whole30 baked omelets from drying out while baking. Serve with a massaged kale salad for a veggie and protein-packed breakfast.

(Carbs: 17g - Protein: 16g - Fat: 26g)

Scrambled Egg Stuffed Sweet Potato

Easy gluten free breakfast combining sweet potatoes and fluffy scrambled eggs. Top with hot sauce and avocado for the ultimate breakfast combo.

(Carbs: 44g - Protein: 16g - Fat: 19g)

Keto Cajun Sausage Breakfast Scramble

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

(Carbs: 12g - Protein: 32g - Fat: 36g)

Keto Prosciutto Egg Cups

Keto Prosciutto Egg Cups are a high protein, low carb grab and go item that work for breakfast or snack! They have a crispy outside with a perfectly cooked egg in the center. Whole30. Gluten Free. 

(Carbs: 1g - Protein: 10g - Fat: 7g)

Keto Pizza Frittata

All of the traditional flavors of pizza are wrapped up in this Keto Pizza Frittata Meal Prep recipe that is meant for breakfast, sans the carbs!  Low Carb. Paleo. 

(Carbs: 3g - Protein: 28g - Fat: 25g)

Sun Dried Tomato Egg Cups

Breakfast on the go never tasted so good with these Low Carb Sun Dried Tomato Egg Cups! These little bites are like portable quiche! Made with only 4 ingredients this simple meal prep recipe is one you will want to make week after week! Oh, and they are customizable so you will never get bored!

(Carbs: 11g - Protein: 13g - Fat: 10g)

Avocado Egg Salad

This is one of our favorite preps for when we have a busy week and need to have something quick and filling on hand! The ingredients are simple and it is quick to prepare.

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

Philly Cheesesteak Breakfast Casserole

You don't have to be a cheesesteak fan to enjoy our Philly Cheesesteak breakfast casserole, but you may become a fan after making this meal prep recipe! This cheesy casserole takes everything you love about Philly cheesesteak and turns it into a low-carb breakfast recipe that satisfies hunger with plenty of protein.

(Carbs: 21g - Protein: 32g - Fat: 13g)

Pepperoni Pizza Egg Cups

Pepperoni Pizza for breakfast?! The answer is YES, but with a healthy-ish twist, you're sure to enjoy! These super easy breakfast pizza egg cups are great for a quick, on-the-go way to start your day off right - complete with a yummy pizza dipping sauce and a refreshing side of fresh fruit, too! You can enjoy them any time of the day if we're being honest.

(Carbs: 23g - Protein: 26g - Fat: 26g)

Vegetarian Italian Sausage Egg Cups

These Italian-style Vegetarian Italian Sausage cups are sure to be your new go-to for a quick and delicious breakfast, lunch, dinner, or snack!

(Carbs: 25g - Protein: 32g - Fat: 23g)

Broccoli Rice Red Pepper Egg Muffins

Prep these egg muffins ahead of time, and make breakfast lean and green. This Paleo-friendly egg muffin is great for sneaking in more veggies!

(Carbs: 1g - Protein: 3g - Fat: 3g)

Easy Shakshuka With Feta (One Pan Meal!)

Shakshuka with feta is an easy vegetarian one-pan dish made with eggs, tomatoes, peppers, herbs, and onions. It looks beautiful, and that's because the eggs are poached among all the other ingredients.