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Marry Me Tortellini - A Tasty Twist on Marry Me Chicken

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If you're a fan of the viral "Marry Me Chicken" but looking for a new spin, this Marry Me Tortellini is a must-try! With tender, juicy grilled chicken, cheesy tortellini, tangy sun-dried tomatoes, and a creamy goat cheese sauce, it's a delightful and easy-to-make dish that will have everyone falling in love with your cooking.

Table of Contents

This recipe brings all the rich and comforting flavors of the original viral dish but adds the irresistible texture of tortellini pasta. Whether you're meal prepping for the week or looking for a cozy dinner idea, this tortellini version is a winner.

Want more easy meal prep-friendly chicken recipes? Join the Workweek Lunch Meal Planning Program with access to 600+ meals, our meal planning tools, grocery list generator and more. Start a free trial today!

Ingredients

  • 19 oz frozen tortellini
  • 2 lbs chicken breast
  • ½ cup sun-dried tomatoes
  • ½ cup fresh basil
  • 6 oz goat cheese
  • ¼ cup grated parmesan
  • ¾ cup chicken broth
  • 2 tablespoon minced garlic
  • 1 teaspoon garlic powder
  • 1 tablespoon red pepper flakes
  • Salt & pepper to taste

Directions

  1. Season the Chicken: Start by seasoning the chicken breast with salt, pepper, garlic powder, and red pepper flakes. This will give the chicken a savory and slightly spicy flavor that pairs perfectly with the creamy sauce.
  2. Cook the Chicken: Grill the chicken at 400°F for about 20 minutes or until it is fully cooked. Remove from the grill, let it rest for a few minutes, then slice or dice into bite-sized pieces. Set aside.
  3. Cook the Tortellini: While the chicken is grilling, cook the tortellini according to the package instructions. Drain and set aside.
  4. GET THE FULL RECIPE DOWN BELOW...

Tips for Making Marry Me Tortellini

  • Use Fresh Ingredients: Fresh basil and sun-dried tomatoes give this dish its vibrant flavor. If you can, avoid using dried basil, as it won't provide the same freshness.
  • Adjust the Spice: If you prefer a milder flavor, reduce the amount of red pepper flakes. On the other hand, if you love a bit of heat, feel free to add more!
  • Customize Your Protein: While this recipe uses chicken breast, you can swap it for grilled shrimp, turkey, or even a plant-based protein to suit different dietary preferences.

Frequently Asked Questions

How is Marry Me Tortellini different from Marry Me Chicken?

Marry Me Tortellini takes inspiration from the creamy sauce and savory flavors of the classic "Marry Me Chicken" but adds a delicious twist by incorporating tortellini pasta. It's a hearty, one-pan meal that combines pasta and protein in a creamy, cheesy sauce.

Can I use fresh tortellini instead of frozen?

Yes! Fresh tortellini can be used in place of frozen tortellini. Simply adjust the cooking time according to the package instructions, as fresh pasta usually cooks faster.

What sides go well with Marry Me Tortellini?

This dish pairs well with a light side salad, garlic bread, or roasted vegetables. The creamy, rich sauce is balanced perfectly by fresh greens or crunchy bread.

How do I store and reheat Marry Me Tortellini?

  • Storage: Allow the tortellini to cool completely, then store it in airtight containers in the fridge for up to 4 days.
  • Reheating: To reheat, add a splash of chicken broth or water to the tortellini and microwave for 2-3 minutes, stirring halfway through. You can also reheat it in a skillet over low heat, adding a bit of liquid to keep the sauce creamy.

Why You'll Love This Recipe

  • Creamy and Flavorful: The combination of goat cheese, parmesan, sun-dried tomatoes, and fresh basil creates a sauce that's both rich and refreshing.
  • High in Protein: With two pounds of chicken breast, this dish is packed with protein, making it an excellent meal for post-workout recovery or for maintaining a balanced diet.
  • Perfect for Meal Prep: This recipe can be portioned into meal prep containers for a week's worth of satisfying lunches or dinners.

Variations

  • Make it Vegetarian: Swap out the chicken for tofu or plant-based chicken strips to make this dish vegetarian.
  • Add More Veggies: Feel free to add more vegetables like spinach, mushrooms, or roasted red peppers to increase the nutritional content and add extra flavor.
  • Try Different Pastas: While tortellini is the star here, you could use other filled pastas like ravioli or even penne for a different texture.
Marry Me Tortellini

Marry Me Tortellini - A Tasty Twist on Marry Me Chicken

A Flavorful Twist on the Viral Marry Me Chicken Recipe - Perfected for Meal Prep
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: dinner
Cuisine: American, Italian
Keyword: Chicken, Pasta
Servings: 4 servings
Calories: 864kcal
Author: Nick Quintero

Ingredients

  • 19 oz tortellini refrigerated or frozen, cheese
  • 2 lbs chicken breast
  • ½ cup sun dried tomatoes
  • ½ cup basil
  • 6 oz goat cheese
  • ¼ cup parmesan grated
  • ¾ cup chicken broth
  • 2 tablespoon garlic minced
  • 1 teaspoon garlic powder
  • 1 tablespoon red pepper
  • 1 teaspoon garlic powder
  • 1 tablespoon Salt and Pepper

Instructions

  • Season the chicken with salt, pepper, garlic powder and red pepper flakes.
  • Cook on the grill at 400 degrees for approximately 20 minutes until the chicken has cooked through completely.
  • Remove the chicken and set aside.
  • Cook the tortellini according to the box instructions and set aside.
  • In a large skillet over medium to low heat, add in the minced garlic with olive oil, broth and goat cheese.
  • Let that melt and add in the sun dried tomatoes and the parmesan.
  • Next, drain the tortellini and add it into the skillet with fresh basil.
  • Mix it together and then add in the chicken breasts.
  • Portion it out in your meal prep containers with equal parts chicken breast.

Nutrition

Serving: 1meal | Calories: 864kcal | Carbohydrates: 69g | Protein: 81g | Fat: 28g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 221mg | Sodium: 3028mg | Potassium: 1384mg | Fiber: 7g | Sugar: 10g | Vitamin A: 909IU | Vitamin C: 13mg | Calcium: 367mg | Iron: 7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
meal prep Marry Me Tortellini

Time Saving Healthy Breakfast Recipes

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Mornings can be hectic, but skipping breakfast isn't an option when you want to fuel your body for the day. The key to a nutritious breakfast is to keep things simple, balanced, and delicious.

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Below are some of the best time-saving healthy breakfast recipes that are perfect for busy mornings. Plus, I've added some meal prep tips to streamline your breakfast routine!

1. Overnight Oats

Why It's a Time-Saver: Prep one of these overnight oats the night before, and it's ready to grab-and-go in the morning!

How to Make: Mix rolled oats with milk (or your favorite non-dairy alternative), chia seeds, and a touch of sweetener (honey, maple syrup) in a jar. Add your favorite toppings-fruit, nuts, seeds-and refrigerate overnight. By morning, the oats have softened and soaked up the flavors, creating a creamy, delicious breakfast.

Tips: Make a few jars on Sunday night, so you have breakfast ready for the whole week. Swap out different fruits and nuts each day to keep things interesting.

Easy Overnight Oat Recipes
Easy Overnight Oat Recipes

2. Smoothie Cubes

Why It's a Time-Saver: Prepping your smoothie ingredients in advance means you only need to blend and go! Here are 7 Smoothie Cube Ideas you can add to your meal prep session.

How to Make: Portion out smoothie ingredients like fruits, greens, protein powder, and seeds into freezer bags or containers. Store them in the freezer. When you're ready to enjoy, just dump the contents into a blender, add your liquid of choice (milk, juice, or water), and blend.

Tips: Pre-portion multiple smoothie packs to save time each morning. Try adding Greek yogurt or nut butter for an extra protein boost.

3. Egg Muffins or Breakfast Bagels

Why It's a Time-Saver: Bake a batch of these egg muffins in advance, and you'll have breakfast for several days.

How to Make: Whisk eggs with your favorite veggies, cheese, and seasonings. Pour into a greased muffin tin and bake at 375°F (190°C) for 15-20 minutes, until the eggs are set. Store in the fridge for up to 5 days.

Tips: Get creative with your add-ins-spinach, tomatoes, bell peppers, mushrooms, and bacon bits all work well. Pair with whole grain toast for a more filling meal.

High Protein Breakfast Bagel Sandwich Meal Prep

4. Waffles or Pancakes

Why It's a Time-Saver: YES! You can meal prep pancakes and waffles. HAHA. They are freezer-friendly AND they only minutes to prepare AND they are endlessly customizable.

How to Make: Prepare a batch of whole-grain waffle batter using flour, eggs, milk (or dairy-free alternative), a touch of sweetener, and a bit of baking powder for fluffiness. Pour the batter into a waffle iron and cook until golden brown. Allow them to cool completely before freezing.

Tips: Stack the waffles with parchment paper between each one to prevent sticking, then store them in an airtight container or freezer bag.

When you're ready to eat, pop them in the toaster or oven to reheat. Customize with toppings like fresh fruit, yogurt, nut butter, or a drizzle of honey for a balanced, delicious breakfast.

Don't forget, you can make waffles sweet or savory!

Freezer Friendly Chocolate Waffles

5. Yogurt Parfait Jars

Why It's a Time-Saver: Prepare these parfait jars ahead of time for a grab-and-go breakfast that's both tasty and nutritious.

How to Make: Layer Greek yogurt with granola, fresh berries, and a drizzle of honey in a mason jar. Make a few jars at once and store in the fridge for up to 3 days.

Tips: For extra crunch, keep the granola in a separate container and add it just before eating. Try swapping yogurt flavors or fruit combinations to keep things fresh.

Easy Parfait Combos

6. Chia Seed Pudding

Why It's a Time-Saver: Takes just a few minutes to mix, and the chia seeds do the work while you sleep!

How to Make: Mix chia seeds with your choice of milk, a splash of vanilla, and a sweetener of choice in a jar. Stir well and let it sit in the fridge overnight. By morning, you'll have a thick, creamy pudding. Add fresh fruit or nuts for extra flavor and texture. Here is a recipe you can try first: CLICK HERE

Tips: Make multiple servings in different flavors (chocolate, vanilla, berry) to keep breakfast varied throughout the week.

Vegan Chia Pudding

7. Make-Ahead Breakfast Burritos

Why It's a Time-Saver: These burritos can be prepped in batches and stored in the freezer for weeks. Breakfast burritos have to be my absolute favorite!

How to Make: Scramble eggs with veggies, beans, and cheese. Spoon the mixture onto whole wheat tortillas, wrap them up, and store in the freezer. To enjoy, microwave for 1-2 minutes until heated through.

Tips: Wrap each burrito in foil or plastic wrap before freezing to prevent freezer burn. Use salsa, avocado, or Greek yogurt as toppings for extra flavor.

freezer friendly breakfast burrito

General Meal Prep Tips for Busy Mornings

  • Batch Prep on Weekends: Set aside an hour or two on Sunday to prep multiple breakfast options for the week.
  • Use Storage-Friendly Containers: Invest in airtight jars and containers to keep your prepped breakfasts fresh.
  • Mix It Up: Avoid breakfast boredom by rotating different recipes and ingredients each week.
  • Keep It Simple: Choose recipes that are quick to assemble and require minimal cooking in the morning.

With these recipes and tips, you can streamline your morning routine without sacrificing a healthy and delicious start to your day.

Which one will you try first?

23 Best Autumn Meal Prep Recipes

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Autumn is one of the most beautiful times of the year, and with it comes a cornucopia of flavors and vibrant colors.

We pulled together recipes from all over to provide this best-of. Whether you are looking for healthy fall or autumn salads, fresh vegetables, savory meats, or inclement weather comfort food, we have you covered.

Meal Prep Recipes for the Fall

Butternut Squash Soup

This salad is a wonderful mix of warm and cool textures. Roast butternut squash with a sprinkle of cinnamon, salt, and olive oil until tender. Cook quinoa and mix it with the roasted squash, dried cranberries, chopped pecans, and crumbled feta. Toss with a maple vinaigrette for a wholesome fall lunch.

Meal Prep Tip: Store the dressing separately and add just before serving to keep everything fresh.

Fall Harvest Power Salad

Layer farro or brown rice with roasted butternut squash, kale, apples, and toasted walnuts in your meal prep containers. Drizzle with a tahini-maple dressing for a bowl loaded with fall flavors.

Meal Prep Tip: Roast the butternut squash and toast the walnuts ahead of time. Store the dressing separately.

Watercress, Leek, and Butternut Squash Quiche

Peaches and Cream Bakes Oatmeal Meal Prep by Workweek Lunch

This breakfast recipe featuring baked peaches feels gourmet even if you're eating it out of a container. You can use nectarines or even plums if you need to! Any stone fruit will be good here. I hope this breakfast idea inspires you to get fancy with your fruit and spice up your oats a bit. This can last in the fridge for 3-4 days.

Instant Pot Paleo Butternut Squash Risotto

Apple Fritters

Apple Butternut Squash Casserole

Fall Breakfast Hash

Sauté a mixture of sweet potatoes, kale, apples, onions, and ground sausage with spices like cinnamon and nutmeg. This hash is perfect for a savory, warming breakfast.

Meal Prep Tip: Cook in a large batch and portion into containers. Add a fried egg on top for an extra protein boost.

Related: How to Cook Sweet Potatoes in the Slow Cooker

Crispy Pork Chops and Roasted Vegetables

Individual Chicken Pie for Meal Prep

This method of baking a pot pie directly into meal prep containers saves time on clean-up and makes it easier to customize them, too. Plus, they cook more quickly because the containers are smaller, versus a larger pie or casserole dish. Score!  

Pumpkin Muffins

Creamy Pumpkin Soup

Warm up with a bowl of creamy pumpkin soup. Blend pumpkin puree with coconut milk, vegetable broth, garlic, and spices for a cozy, dairy-free option. This soup is simple, nutritious, and perfect for meal prep.

Meal Prep Tip: Store in individual containers and freeze for up to 3 months. Reheat on the stove or in the microwave.

Jalapeno Buffalo Chicken Casserole

Instant Pot Butternut Squash Risotto

Instant Pot Paleo Butternut Squash Risotto

Tomato Pesto Chicken Pasta

Tandoori Lamb with Rice & Naan

White Chicken Chili

Our White Chicken Chili meal prep recipe can and should be served all year long! The refreshing and aromatic flavors and colorful presentation are top reasons to give this chili meal prep recipe a whirl. 

White Chicken Chili

Slow-Cooker Smoky Pulled Chicken

Kabocha Squash Waffle Meal Prep

Kabocha Squash Waffle Meal Prep is a unique, paleo-friendly twist on regular waffles that will turn your breakfast into a vitamin A packed, sweet and healthy meal. Gluten Free.

Kabocha Squash Waffle Meal Prep

Tabouli-Stuffed Roasted Eggplant

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Are you looking for an easy, sweet & savory meal for the holidays? Ham is usually enjoyed during Thanksgiving, Christmas, and Easter. But Air Fryer Molasses Dijon Ham with Roasted Vegetables can be enjoyed at any time of the year. 

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Slow Cooker Stuffed Cabbage Soup

This soup is a hearty, warming dish that combines ground meat, rice, cabbage, and spices in a rich tomato broth. Simply toss all the ingredients into the slow cooker and let it simmer. It's perfect for a cozy lunch or dinner during chilly days.

Meal Prep Tip: Make a large batch and freeze individual portions for an easy meal later.

Chili Colorado  

How to Make Autumn Meal Prep Work for You

  • Batch Cooking: Spend a few hours on the weekend prepping and cooking these autumn recipes to have nutritious meals ready to grab throughout the week.
  • Storage: Store the meals in airtight containers in the fridge to keep them fresh for up to 4-5 days.
  • Freezing: For recipes like soups and stews, freeze individual portions so you have quick meals ready for those extra busy nights.

These autumn meal prep recipes are packed with seasonal ingredients and flavors that will help you stay on track with your healthy eating goals while enjoying the best of fall.

They're perfect for cozying up after a long day, whether you're at home, at work, or on the go. Enjoy the tastes of the season in every bite!

Creamy Garlic Zoodles with Chicken

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Creamy garlic zoodles with chicken is such a delicious and healthy meal prep you'll forget about pasta altogether. Gluten-free!

Zoodles are a quick way to mimic pasta without gluten and carbs, which makes them super helpful if you're on a paleo, keto, or gluten-free diet. (This recipe is not paleo, for the record; it has sour cream). And it's no wonder since they are easy to prep, cook quickly, and are fun to eat!

Zucchini has a mild flavor and so the zoodles take on whatever flavor profile you're craving, and right now, we are seriously craving these Creamy Garlic Zoodles with Chicken.

Cook this recipe all in one pan 'cause that's all you need, and that's our favorite way to meal prep. And it's under 400 calories, too, if that's something you're paying attention to.

Creamy Garlic Zoodles with Chicken

Creamy Garlic Zoodles with Chicken Ingredients:

  • 4-5 medium size zucchini
  • 1 ½ pounds chicken breast (boneless & skinless)
  • 1 cup low-fat sour cream 
  • 1 tablespoon minced garlic
  • 1 tablespoon avocado oil
  • ¼ cup water
  • 1 teaspoon salt
  • Black pepper, to taste

How to Make Creamy Garlic Zoodles with Chicken

First off, you'll need a spiralizer. It's a handy little tool that turns zucchini (and sweet potatoes for that matter) into noodles.

It will make short work of this meal prep. Once you have spiralized the zucchini, it's time to cook the chicken in a big skillet with some avocado oil, with the minced garlic. Then, after the chicken has cooked, you add the sour cream, salt, and pepper, along with the water, over very low heat, and you've got an instant sauce!

How to Store and Serve Creamy Garlic Zoodles with Chicken

This recipe stores well for meal prepping and reheats well, too; up to 3 or 4 days in the fridge. Once you've cooked it, just portion it out into airtight meal prep containers and keep it in the fridge.

Reheat it gently over low heat (you don't want to burn the garlic or the sauce) until it's hot all the way through, stirring to redistribute the sauce. You might need to add a little bit of water to thin it out and get the sauce to its proper consistency. 

We wouldn't advise freezing any aspects of this meal prep recipe. Between the watery zucchini and the creamy sauce, the texture would suffer. So, just plan to eat it up, and we don't think you'll have trouble with that. 

We like serving this with a really big green salad with lots of cucumbers, peppers, and tomatoes, and maybe a light vinaigrette to balance out the creamy vibes. A side of steamed veggies such as broccoli or green beans would also work, too. 

Substitutions and Alterations

  • You can easily make this dish with regular noodles if you like; rice noodles would keep it gluten-free, as would buckwheat (soba) noodles. It would also be delicious over rice. Whether that's brown, white, or cauliflower rice, that's your call. 
  • Shrimp would taste great in this dish, too, instead of chicken, and it would come together even faster. 
  • Swap plain Greek yogurt or regular plain yogurt for the sour cream. 
  • Make the whole dish dairy-free and vegan by using tofu (just make sure to sear it really well), and dairy-free/vegan versions of sour cream or yogurt. 

FAQs

Can I make this dish ahead of time?
Yes! This dish is perfect for meal prep and keeps well in the fridge for up to 3-4 days. Just store it in airtight containers and reheat gently to maintain the sauce's creamy consistency.

Do I need a spiralizer to make zoodles?
A spiralizer is ideal, but if you don't have one, you can use a julienne peeler or buy pre-spiralized zucchini from the store to save time.

Can I freeze this recipe?
Freezing is not recommended as the zucchini releases water, which affects the texture of both the zoodles and the sauce when thawed.

What's the best way to reheat this dish?
Reheat gently over low heat, stirring frequently. If the sauce thickens too much, add a splash of water to restore its creamy consistency.

Can I customize the protein?
Absolutely! Shrimp, tofu, or even ground turkey are excellent substitutes for chicken in this recipe.

What are some good side dishes for this recipe?
A crisp green salad with cucumbers and tomatoes or steamed veggies like broccoli or green beans are great complements to this dish.

MORE ZOODLE LOVE!

Creamy Garlic Zoodles with Chicken

Creamy Garlic Zoodles with Chicken

Zoodles are super quick and easy to make, and fun to say. This creamy chicken dish will have you craving more.
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 348.83kcal
Author: Nick Quintero

Ingredients

  • 5 medium zucchini
  • 1.5 pounds chicken breast cut into cubes
  • 1 cup low fat sour cream
  • 1 tbsp. garlic minced (about 2-3 cloves)
  • 1 tbsp. avocado oil
  • ¼ cup water
  • 1 tsp. salt
  • Black pepper to taste

Instructions

  • Spiralize your zucchini and separate them into meal prep containers.
  • Heat avocado oil in a deep skillet over medium-low heat. Add the garlic and stir until fragrant. Add the chicken, sprinkle it with salt and pepper, and turn the heat to medium, cooking for 8 to 10 minutes until it is no longer pink in the middle (temp should read 165 F).
  • In a small bowl, stir together the sour cream and water. Turn the heat down and add the sauce to the pan with the chicken. Cook over very low heat for several minutes until the sauce thickens.
  • Mix everything in the containers and store in the refrigerator until you're ready to eat.

Nutrition

Serving: 1meal | Calories: 348.83kcal | Carbohydrates: 12.36g | Protein: 41.22g | Fat: 14.79g | Saturated Fat: 5.37g | Cholesterol: 128.99mg | Sodium: 840.23mg | Potassium: 1390.71mg | Fiber: 2.45g | Sugar: 6.27g | Vitamin A: 729.63IU | Vitamin C: 47.04mg | Calcium: 132.4mg | Iron: 1.54mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Breakfast Hash and Eggs

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Many wise people have long said that breakfast is the most important meal of the day. And to be honest with you, we couldn't agree more at MPOF! Breakfast's purpose is quite literally its name - You are "breaking" the "fast" you underwent while asleep the night before, because your body is hungry for nutrients.

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So we say, listen to your body by giving it something hearty; something just like this delicious Paleo-friendly, gluten-free Sheet Pan Breakfast Hash and Eggs meal prep recipe!

If you're as fanatical about healthy breakfast ideas as we are, we know for sure that you'll love the recipe we've got cookin' for you today!

Sheet Pan Breakfast Hash and Eggs

This one-pan wonder makes breakfast a cinch! Bacon crisps while veggies become tender and eggs are served over easy in this oven-baked recipe.  

How long will Sheet Pan Breakfast Hash and Eggs last for?

This healthy breakfast idea will last just as long as any good recipe for cooked potatoes, ideally 4 days. For optimum freshness, make sure to store your meals in high-quality single-compartment containers! 

Can Sheet Pan Breakfast Hash and Eggs be frozen?

While you could freeze this filling breakfast for later, we don't recommend it - Over easy eggs tend to become a bit rubbery after thawing.

Sheet Pan Breakfast Hash and Eggs

Sheet Pan Breakfast Hash and Eggs Ingredients:

  • 5 medium golden potatoes, diced 
  • 1 green bell pepper, chopped  
  • 1 red bell pepper, chopped  
  • 1 small white onion, chopped  
  • 1 tablespoon olive oil  
  • 1 teaspoon paprika  
  • 1 teaspoon dried thyme 
  • ¼ teaspoon garlic powder  
  • 4 strips thick-cut bacon, sliced into 2-inch pieces  
  • 4 large eggs  
  • 1 tsp sea salt  
  • ¼ teaspoon cracked black pepper  
  • ¼ cup chopped parsley  

How do you make Sheet Pan Breakfast Hash and Eggs?

This breakfast with eggs is super easy to make, coming together in just 48 minutes altogether! Here's how to make it:

Begin by preheating your oven to 425ºF, and lining a medium baking sheet with parchment paper. While you wait, chop up your veggies to save time, then distribute them on your sheet pan and drizzle with olive oil. To unlock the flavor potential,  sprinkle with the paprika, thyme and garlic powder, then use a spoon or spatula to stir and coat. 

Now it's bacon time! Add your diced bacon pieces on top of the veggie mixture, then bake for 30 minutes or until bacon is mostly cooked. Remove the pan from the oven, and carefully drain and discard any excess bacon fat.

Now, create four small wells in the cooked potato/veggie mix to cup the eggs, and add one egg in each well. Return to oven for 7-8 minutes longer, or until the egg whites are cooked. Remove pan from oven and season with sea salt, black pepper, and parsley. 

Divvy things up into four equal portions, and slide each portion into your single compartment containers, and then bing-bang-boom, your hearty sheet pan breakfast hash is ready to go!

Sheet Pan Breakfast Hash and Eggs

How to portion Sheet Pan Breakfast Hash and Eggs?

Divide the finished product into fourths so each portion has one egg, and store in single-compartment meal prep containers.

Sheet Pan Breakfast Hash and Eggs

More sheet pan meal prep recipes:

Are you a sheet pan fan? Welcome to the club! Check out just a few of our other sheet pan meal prep recipes for future meals:

Sheet Pan Breakfast Hash and Eggs

Other tips for making Sheet Pan Breakfast Hash and Eggs:

  • Feel free to experiment with the veggies you include - The more the merrier! 

  • If you like your bacon super crispy, consider cooking it in a pan first, and then adding it after the veggies are done.

  • Try to cut the vegetables into all the same sized pieces-If they're too big or too small, you risk cooking them unevenly Pat your ingredients dry before adding to the pan for cooking. Excess moisture is difficult for your oven to compensate for, so things may undercook

Sheet Pan Breakfast Hash and Eggs Pinterest
Sheet Pan Breakfast Hash and Eggs

Sheet Pan Breakfast Hash and Eggs

This one-pan wonder makes breakfast a cinch! Bacon crisps while veggies become tender and eggs are served over easy in this oven-baked recipe.
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Prep Time: 10 minutes
Cook Time: 38 minutes
Total Time: 48 minutes
Course: Breakfast, brunch
Cuisine: American
Diet: Gluten Free
Keyword: breakfast, gluten free, one pan, paleo, Sheet Pan, whole30
Servings: 4 meals
Calories: 480kcal
Author: Nick Quintero

Ingredients

  • 5 medium golden potatoes diced
  • 1 large green bell pepper chopped
  • 1 large red bell pepper chopped
  • 1 small white onion chopped
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • ¼ teaspoon garlic powder
  • 4 strips thick-cut bacon sliced into 2-inch pieces
  • 4 large eggs
  • 1 teaspoon sea salt
  • ¼ teaspoon cracked black pepper
  • ¼ cup chopped parsley

Instructions

  • Preheat oven to 425ºF and line a medium baking sheet with parchment paper. Add potatoes, onion and bell pepper to a sheet pan and drizzle with olive oil. Sprinkle with paprika, thyme and garlic powder. Stir to coat. Add bacon pieces on top. Bake for 30 minutes or until bacon is mostly cooked. Remove from oven and carefully drain and discard any excess bacon fat.
  • Make 4 small wells in potatoes and add an egg in each well. Return to oven for 7-8 minutes longer or until whites of eggs are cooked. Remove pan from oven and season with sea salt, black pepper, and parsley.
  • Use a spatula to add vegetable, bacon, and egg to 4 black MPOF containers.

Video

Nutrition

Calories: 480kcal | Carbohydrates: 52g | Protein: 25g | Fat: 17g | Fiber: 10g | Sugar: 16g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Easy White Chicken Chili (Healthy + Gluten Free)

by 2 Comments

Today's meal prep recipe is going to change the way you feel about chilis and soups. Typically, you serve chilis and soups during the fall and winter months -- and you still can.

But our White Chicken Chili meal prep recipe can and should be served all year long! The refreshing and aromatic flavors and colorful presentation are top reasons to give this chili meal prep recipe a whirl. 

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Have you ever had leftover rotisserie chicken? Usually, all that's left is the white meat/chicken breast. Hopefully, you've been freezing and saving that meat because you'll need that for this recipe.

If you haven't been saving leftover white meat, don't fret. You can easily make shredded chicken in a crockpot or on the stovetop. All you need to do is cook chicken breast and shred it. Once you have your shredded chicken ready, dive right on into this quick and easy chili meal prep recipe! 

White Chicken Chili

Enjoy all of the rich flavors of white chicken chili in this Whole30-approved version. Coconut milk steps in for dairy milk for creamy texture without the digestive upset.  

How long will White Chicken Chili last for?

Your cooked chili meal prep recipe will last up to 4 days in the refrigerator. Cooked White Chicken Chili should not be left out for more than 2 hours. For optimal freshness, store in a glass or plastic airtight container after cooking and cooling. 

Can White Chicken Chili be frozen?

It sure can! Freezing batches of chili and soup is the smart thing to do to save you time and money. Store White Chicken Chili in airtight containers or heavy-duty freezer bags. The chili will keep its flavor for up to 6 months in the freezer.

When you're ready to enjoy your chili meal prep recipe again, thaw it out in the fridge and reheat. White Chicken Chili will last an additional 3 to 4 days in the refrigerator after it's thawed. 

White Chicken Chili

White Chicken Chili Ingredients:

  • 2 tablespoon avocado oil  
  • 1 cup chopped sweet white onion  
  • 1 cup chopped green pepper  
  • 1 cup chopped celery  
  • 1 teaspoon minced garlic 
  • 1 lb. cooked shredded chicken breast  
  • 1 tablespoon ground cumin  
  • 1 teaspoon dried oregano  
  • ½ teaspoon sea salt  
  • ½ teaspoon coriander  
  • ⅛ teaspoon cayenne pepper  
  • 3 cups chicken broth 
  • 1 cup full-fat unsweetened coconut milk  
  • 2 tablespoon lime juice  
  • ½ cup chopped cilantro, for serving  
  • ½ cup chopped red onion 
  • ⅓ cup sliced pickled jalapeños  
  • 2 tablespoon raw pepitas 
White Chicken Chili

How do you make White Chicken Chili?

White Chicken Chili is quick and easy to make. Start by sautéeing the vegetables for a total time of 9 minutes. Sauté bell pepper, celery, and onion first. Use a 4-quart pot or Dutch oven over medium-high heat with avocado oil. Sauté for 7 minutes, then add garlic, herbs, sea salt, and cayenne pepper. Sauté for an additional 2 minutes. 

Once you're done sautéeing and everything smells really good, stir in chicken broth and lime juice. Bring to a boil. Once boiled, reduce the broth and vegetable mixture to medium heat and simmer for 10 minutes. Stir in chicken and coconut milk after simmering. Cook the chili for an additional 5 minutes. After the final leg of cooking, your White Chicken Chili is complete and ready for storage. Wasn't that super easy?

White Chicken Chili

How to portion White Chicken Chili?

Grab four meal prep containers and divide your chili into each one. Garnish each serving with cilantro, chopped red onion, jalapeños, and pepitas. Store each portion in the refrigerator and look forward to a rich and creamy satisfying meal for the next four days! Perfect for a lunch break during a busy day or easy dinner after doing all of the things. 

More soup and chili meal prep recipes:

Who doesn't love a good chili or soup meal prep recipe? If you're looking for more comforting and savory dishes, you've come to the right place! 

 These soup and chili meal prep recipes will surely get you through the year! But if you're looking for more, we've got you covered with 21 Soup and Stew Meal Prep Recipes for Fall and Winter.

White Chicken Chili

Other tips for making White Chicken Chili:

  • For more chicken flavor, you can substitute chicken breast meat for chicken thigh meat. Chicken thighs have more fat, thus more flavor. 
  • Easily shred chicken with a hand mixer or knife and fork. 
  • This chili meal prep recipe is easy for those who want meal prep to be quick. However, if you don't mind a longer cooking time, you can make this meal in a crockpot. 
  • Be sure to use full-fat coconut milk. If you can stand dairy, feel free to use cream or regular milk. 
  • Add Northern beans for an even heartier recipe. 
White Chicken Chili
White Chicken Chili

White Chicken Chili

Enjoy all of the rich flavor of white chicken chili in this Whole30-approved version. Coconut milk steps in for dairy milk for creamy texture without the digestive upset.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Chicken, dinner, lunch, Meal Prep, whole30
Servings: 4 meals
Calories: 387kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon avocado oil
  • 1 cup chopped sweet white onion
  • 1 cup chopped green pepper
  • 1 cup chopped celery
  • 1 teaspoon minced garlic
  • 1 lb. cooked shredded chicken breast
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt
  • ½ teaspoon coriander
  • ⅛ teaspoon cayenne pepper
  • 3 cups chicken broth
  • 1 cup full-fat unsweetened coconut milk
  • 2 tablespoon lime juice
  • ½ cup chopped cilantro for serving
  • ½ cup chopped red onion
  • ⅓ cup sliced pickled jalapeños
  • 2 tablespoon raw pepitas

Instructions

  • Heat avocado oil over medium-high heat in a 4 quart pot or Dutch oven. Add bell pepper, onion and celery. Sauté for 7 minutes, stirring occasionally. Add garlic, cumin, oregano, coriander, sea salt and cayenne pepper and cook 2 minutes longer.
  • Stir in chicken broth and lime juice and bring to a boil. Reduce heat to medium and simmer for 10 minutes. Stir in chicken and coconut milk and cook 5 minutes longer.
  • Divide soup between 4 MPOF black containers and top with cilantro, chopped red onion, jalapeños and pepitas.

Video

Notes

WW Smart Points= Green:10  Blue:8  Purple:8

Nutrition

Calories: 387kcal | Carbohydrates: 13.7g | Protein: 43.7g | Fat: 13.8g | Fiber: 2.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Protein-Packed Breakfast Bagel Sandwiches for Meal Prep

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Looking for a high-protein breakfast option that's easy to meal prep, satisfying, and delicious? These Protein-Packed Breakfast Bagel Sandwiches are exactly what you need to start your day off right.

With around 38g of protein per sandwich, they'll keep you fueled and energized all morning long. Plus, they're perfect for storing in the fridge or freezer and can be quickly reheated in the microwave or air fryer-making them a great grab-and-go option for busy mornings.

My friend Haley and I collaborated on this recipe!

Recipe Video:

Ingredients:

  • 10 eggs
  • ½ cup cottage cheese
  • 6 sausage patties (store-bought or homemade, recipe below)
  • Cheese slices (your choice of cheese)
  • 6 Dave's Killer Bagels
  • Salt, pepper, and garlic powder to taste

Homemade Sausage Patty Recipe:

  • 1 lb ground chicken
  • ¼ large red onion, finely diced
  • 1 Granny Smith apple, finely diced
  • 2 tablespoon pure maple syrup
  • 1.5 teaspoon sea salt (we love @redmonds)
  • Optional: 1 clove of minced garlic or a few dashes of garlic powder
High Protein Breakfast Bagel Sandwich Meal Prep

Instructions:

Step 1: Make the Homemade Sausage Patties (Optional)
If you're opting to make your own sausage patties, start by bringing 1 tablespoon of avocado or olive oil to medium-high heat in a skillet. In a bowl, combine the ground chicken, diced red onion, diced Granny Smith apple, pure maple syrup, sea salt, and garlic. Form the mixture into patties.

Once the oil is hot, place the sausage patties in the pan and cook for about 4-5 minutes on each side, or until browned and cooked through. Set aside to cool while you prep the other ingredients.

Step 2: Prepare the Egg and Cottage Cheese Bake
In a large bowl, whisk together the 10 eggs, ½ cup of cottage cheese, salt, pepper, and garlic powder to taste. Pour the egg mixture into a heavily greased sheet pan.

Bake at 400°F for 7-9 minutes, or until the eggs are fully cooked and set. Once baked, slice the egg mixture into 6 even pieces. These will be the protein-packed layers of your breakfast sandwiches.

Step 3: Assemble the Bagel Sandwiches
Toast the Dave's Killer Bagels for some extra crunch, if desired. Place one egg slice and one sausage patty (store-bought or homemade) on each bagel half. Add a slice of your favorite cheese on top.

Step 4: Meal Prep and Store
Wrap each sandwich individually in foil or place them in an airtight container. Store them in the fridge for up to 4 days or in the freezer for up to 2 months.

How to Reheat:

  1. In the Microwave:
    If you're reheating from the fridge, microwave your sandwich for about 60 seconds. If frozen, microwave for 2-3 minutes, flipping halfway through.
  2. In the Air Fryer:
    For a crispy bagel and perfectly reheated sandwich, pop it in the air fryer at 350°F for 5-7 minutes (for frozen) or 3-4 minutes (if refrigerated).

Why You'll Love These Breakfast Bagel Sandwiches:

  1. Protein-Packed: With 38g of protein per sandwich, these bagels are a great way to start your day strong and keep you full until your next meal.
  2. Perfect for Meal Prep: Make these sandwiches ahead of time, store them in the fridge or freezer, and reheat them in minutes-perfect for busy mornings.
  3. Customizable: Use store-bought sausage patties if you're short on time, or try out the homemade version for an extra flavor boost. Switch up the cheese or add some hot sauce for a spicy kick!

These Protein-Packed Breakfast Bagel Sandwiches are a meal prep must-have. Quick to assemble, easy to store, and packed with protein, they're a great way to ensure you start your day off with a nutritious and satisfying meal.

Try them out, and don't forget to tag me if you do! 💪

#MealPrepOnFleek #ProteinPackedBreakfast #EasyMealPrep #HealthyBreakfastIdeas

20 Best Meal Prep Bowl Recipes

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We love meal prepping with bowl recipes! They pack flavor and nutrients in one bowl, making it easy to keep, transport, eat, and clean. Psychologically, eating bowl meals increases the likelihood to feel satisfied with your meal.

Bowl meals also encourage us to eat less than we would on a plate, are easy to make and mix, and makes cleaning a breeze. We looked through various cultures and recipes, taste-tested, and time-checked, in order to prepare our list for you. We put together a list of 19 best meal prep bowl recipes for you and your family to enjoy!

Healthy Meal Prep Bowl Ideas

Slow Cooker Keto Pork Carnitas Bowls

These bowls are incredibly juicy and full of flavor thanks to a zesty citrus marinade and the use of a slow cooker. Layer the shredded pork over cauliflower rice, and add on your favorite burrito toppings!

(Carbs: 11g - Protein: 41g - Fat: 38g)

Breakfast Pro Power Bowls 

This breakfast pro power bowl recipe is power packed for you with healthy fats, protein, and complex carbohydrates that will equip your body and mind with what it needs to face the day. It contains everything you need, macro wise, to stoke your digestion and keep you satiated.

(Carbs: 44g - Protein: 23g - Fat: 19g)

Breakfast Taco Bowls

These breakfast taco bowls are chock full of protein and hearty air-fried potatoes to start the day off strong. Tasty ground turkey with cumin, sea salt, and chili powder, this dish is surprisingly delicious considering how easy and fast it is to make!

(Carbs: 24g - Protein: 40g - Fat: 24g)

Greek Rice and Turkey Bowls

Greek Rice & Turkey Meal Prep Bowls will bring Mediterranean flavors to your dinner in 30 minutes, with olives, oregano, and cucumbers! Gluten-free, too!

(Carbs: 78g - Protein: 35g - Fat: 10g)

Cauliflower Mash Breakfast Bowls

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

(Carbs: 8g - Protein: 13g - Fat: 13g)

Asian Crunch Buddha Bowls

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

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

Instant Pot Barbacoas Bowls

Tender Caribbean barbecued roast beef, tangy lime, rich chipotle, slow-cooked to mouthwatering perfection!

(Carbs: 23g - Protein: 41g - Fat: 34g)

Mediterranean Style Bowls

From the cool and refreshing tzatziki sauce to the savory New York Strip Steak and roasted vegetables, you'll have a balanced bowl that will absolutely hit the spot during a busy week. These Mediterranean-styled bowls are packed with 37g of protein per serving and are definitely a perfect fit for meal prepping.

(Carbs: 30g - Protein: 37g - Fat: 12g)

Tuna Poke Bowls

Fresh tuna is marinated in coconut aminos and brown rice vinegar, tossed with cubed mango, and topped with rice, noodles, chopped nuts, avocado, spinach, and green onion, to make this delicious bowl.

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

Chipotle Brown Rice Bowls

This sweet and spicy grain bowl recipe comes together in just minutes! Although traditionally made with just grains and veggies, this Chipotle Brown Rice Grain Bowl packs an extra protein-punch from the added chicken breast!

(Carbs: 45g - Protein: 33g - Fat: 24g)

Moroccan Farro Grain Bowls

Enjoy exotic flavor in every bite with this Moroccan-style farro grain bowl. Chewy farro, tangy feta cheese, pistachios, and dried apricots mix for a bowl that is anything but boring! This grainy bowl is high in fiber and adds a dose of plant-based protein thanks to chickpeas. 

(Carbs: 77g - Protein: 18g - Fat: 34g)

Thai Crunch Quinoa Grain Bowls

This plant-based quinoa bowl contains all 9 essential amino acids for a complete protein-packed meal. Crunchy cruciferous veggies add antioxidants and fiber!  The rainbow veggies and cashews create a nice contrast of textures with the chewy quinoa and tempeh. When finished off with the sweet and tangy cilantro-basil salad dressing, it's a plant-based grain bowl that you will be craving for lunch and dinner.

(Carbs: 58g - Protein: 23g - Fat: 31g)

Ahi Tuna and Watercress Bowls

Enjoy all the fresh flavors of sushi with this antioxidant-rich poke bowl full of nutrient-rich watercress, vibrant raw vegetables, ahi tuna, and nutty sesame seeds.

(Carbs: 34g - Protein: 35g - Fat: 6g)

Vegan Sweet Potato Chipotle Bowls

This meal prep lunch idea is savory and fresh while filling. We put mashed sweet potatoes with kale, back beans, and fire-roasted corn. Our sweet potato bowl is sure to satisfy your nutritional needs and taste buds! 

(Carbs: 71g - Protein: 16g - Fat: 25g)

Korean Beef Bowls

This flavorful and easy Korean Beef Bowl recipe is a fast meal prep recipe that is made in 25 minutes and packs in 30g+ protein per serving. These are made with lean Strip Steaks and include plenty of your favorite veggies and whole grains.

(Carbs: 33g - Protein: 32g - Fat: 14g)

Mushroom Carnitas Burrito Bowls

This vegan take on carnitas bowls is a big win! Slightly sweet, tangy, acidic, deep bbq flavor profiles, and chewy goodness in every bite.

(Carbs: 45g - Protein: 20g - Fat: 46g)

Indonesian Grain Bowls

These bowls are protein-packed and filled with nutritious goodness. Our Indonesian Grain Bowls are also satisfying and delicious! Even when you're preparing the dish, mouths will water. The pungent aroma comes from the sweet and savory blend of ginger, garlic, sugar, chiles, and soy sauce.

(Carbs: 106g - Protein: 32g - Fat: 10g)

General Tso's Cauliflower Bowls

These cauliflower bowls are so much fun because they feature not only many components that form complex flavors, but a couple of different side dishes too! They are a fantastic way to enjoy Chinese food without having to eat meat at all, while still getting the tasty flavors you crave.

(Carbs: 56g - Protein: 6g - Fat: 12g)

Quinoa Chickpea Taco Bowls

Quinoa and Chickpea taco bowls will satisfy your cravings for southwestern flavors and your hunger in equal measure, thanks to the taco-spiced, nutrient-rich ingredients it contains!

(Carbs: 53g - Protein: 12g - Fat: 9g)

Hot and Green Bison Burger Bowl

I recently had an unforgettable meal at Ted's Montana Grill -their Green and Hot Burger blew me away with its bold flavors! That amazing combo inspired me to recreate it for meal prep this week, and let me tell you, it's the perfect mix of spicy, creamy, and hearty.

Green-and-Hot-Bison-Burger-Bowl-1

More Burrito Bowls for Every Diet Type

30-Minute High-Protein Pasta and Broccoli Meal Prep

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Craving a hearty, high-protein meal that comes together in just 30 minutes? This Pasta and Broccoli Meal Prep is not only packed with protein and flavor but also incredibly easy to make-all in one pan!

Perfect for those busy weeknights when you want something satisfying without spending hours in the kitchen. Plus, this recipe makes 6-8 servings, so you can enjoy it now and save the rest for a quick lunch or dinner later in the week. Let's dive into how you can whip up this delicious dish!

Ingredients:

  • 1 lb chicken
  • 16 oz pasta of choice
  • ¼ cup sun-dried tomatoes, julienned (plus oil)
  • 2 tablespoon butter
  • 1 medium onion, diced
  • 1.5 tablespoon all-purpose seasoning (Garlic powder, onion powder, smoked paprika, kosher salt, and freshly ground pepper)
  • Salt and pepper, to taste
  • 2 tablespoon garlic, minced
  • Olive oil
  • 2.5 cups chicken broth
  • ½ cup half & half (or cream)
  • ½ cup fresh parmesan (plus more to garnish)
  • Handful of spinach

Instructions:

1. Cook the Chicken:
In a @Goodcookcom All-in-One Pan, heat about 1 tablespoon of sun-dried tomato oil and 1 tablespoon butter over medium heat. Add the chicken and cook until it's no longer pink. Remove the chicken from the pan, set it aside, and cut it into bite-sized pieces.

2. Sauté the Onions and Garlic:
Reduce the heat to low, add another tablespoon of butter, and then add the diced onion and all-purpose seasoning. Cook for 2-3 minutes, adding a little olive oil if needed to prevent sticking. Stir in the minced garlic and cook for another minute until fragrant.

3. Cook the Pasta:
Pour in the chicken broth, scraping up any brown bits from the bottom of the pan to enhance the flavor. Bring the broth to a simmer, then add the pasta. Stir well, cover, and let it simmer until the pasta is al dente, about 10-15 minutes. Stir every few minutes to ensure even cooking.

4. Make the Sauce:
Once the pasta is cooked, add in the half & half, julienned sun-dried tomatoes, and parmesan. Stir until the cheese is melted and the sauce is creamy.

5. Combine Everything:
Add the spinach and the cooked chicken to the pan. Stir until the spinach is wilted and everything is well combined. Season with salt and pepper to taste.

Portion and Serve:

This recipe makes 6-8 servings, so it's perfect for meal prepping. You can enjoy some now and portion out the rest into meal prep containers for the week. Garnish with extra parmesan cheese if desired.

Why You'll Love This Meal Prep:

  • High in Protein: This meal is packed with lean protein from the chicken, making it perfect for post-workout recovery or to keep you full and satisfied.
  • Easy and Quick: Ready in just 30 minutes, this one-pan dish saves you time and minimizes cleanup.
  • Flavorful and Creamy: The combination of sun-dried tomatoes, parmesan, and all-purpose seasoning creates a rich and flavorful sauce that coats the pasta perfectly.
  • Great for Meal Prep: Makes enough for 6-8 servings, so you can have a healthy meal ready to go for lunch or dinner throughout the week.

How to Store:

  • Refrigeration: Allow the pasta to cool completely before portioning it into airtight meal prep containers. Store in the refrigerator for up to 4 days.
  • Freezing: This dish can also be frozen if you want to extend its shelf life. Store in freezer-safe containers for up to 2 months. Be sure to let it cool completely before freezing.

How to Reheat:

  • Microwave: Reheat in the microwave on medium power for 2-3 minutes, stirring halfway through to ensure even heating.
  • Stovetop: Reheat on the stovetop over medium heat, adding a splash of chicken broth or water to loosen the sauce if it has thickened.
  • Oven: If reheating from frozen, thaw in the refrigerator overnight, then bake in an oven-safe dish at 350°F for 15-20 minutes or until heated through.

Tips for Success:

  • Don't Overcook the Pasta: Stir the pasta occasionally and check for doneness to avoid overcooking. You want it to be al dente so that it holds up well when reheated.
  • Use Fresh Parmesan: Freshly grated parmesan melts better and adds more flavor to the sauce than pre-shredded cheese.
  • Adjust the Seasoning: Feel free to add more or less of the all-purpose seasoning according to your taste preference.

This 30-Minute High-Protein Pasta and Broccoli Meal Prep is the perfect way to enjoy a balanced, nutritious meal without spending too much time in the kitchen. It's flavorful, creamy, and packed with protein, making it an excellent choice for meal prepping. Save this recipe for later, and don't forget to tag me when you try it! 💪🏽

#HighProteinMealPrep #PastaLovers #EasyDinners #MealPrepOnFleek #HealthyEating

25 Meal Prep Recipes For People Who Hate To Cook

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If you are here reading this then you must fall into one of two categories:

1) you hate cooking (ie, the title of this article, "25 Meal Prep Recipes For People Who Hate To Cook), but want to know what you could make that is meal prep friendly and basically requires little to no effort, or 

2) you actually enjoy cooking, but know that you are most likely going to find a few really fast and easy recipes here.

Either way, we are glad you are here because we are about to help you out no matter which category you fall into! We have put together some of our favorite quick, easy and/or no-bake recipes that require so little cooking or prep you won't even realize you just prepared a week's worth of meals. Trust us.

Even we have weeks where we are short on time or just have no desire to cook, so we can tell you firsthand that these recipes will change the game for you!

Table of Contents

No Bake/Cook Recipes

Just as the title states. This collection of recipes requires no baking/cooking. And if it does, we have a pro tip to help turn it into a healthy no-cook recipe.

Mint Chocolate Energy Bites

Pro Tip: double or trip this recipe and store in a sealed container for up to 3 weeks.

Cocoa Hazelnut Energy Bites

Pro Tip: Keep the flavors fresh and exciting in this no-bake recipe by switching up the flavor nut butter you use. One recipe. Multiple flavors.

Cocoa Hazelnut Energy Bites

Watch How to Make these on YouTube

Meal Prep on Fleek YouTube

Peanut Butter Energy Bites

Pro Tip: Turn this protein-packed treat into cookies to satisfy your mid-afternoon sugar craving.

Protein Peanut Butter Energy Bites

Breakfast PRO Bowl

Pro Tip: Buy pre-cooked whole grains such as brown rice and quinoa to make this easy meal.

Breakfast PRO Power Bowl

Meal Prep Salad in a Jar - Vegetarian

Pro Tip: Look in the produce department for Steamed Beets and Steamed Beans!

vegetarian salad in a gar recipe

Turkey Spinach Pinwheel Meal Prep

Pro Tip: Switch up your sandwich fillings to make 2 different lunches boxes. Half turkey and cheddar. Half ham and swiss. Yum!

Starbuck Protein Bistro Box

Pro Tip:  Vary the fruit and nut butter in your bistro box to add variety. Have you ever tried cashew butter?

Healthy Quinoa Meal Prep Bowls

Pro Tip: Use pre-cooked garbanzo beans such as these to toss together this no-cook meal.

Peanut Butter & Banana Roll Up Boxes

Pro Tip: Swap pretzels for crackers and celery for carrots to add variety.

Crockpot Recipes

We mean, technically you aren't cooking. The crockpot is, right? 😉

Crockpot Pumpkin Chili

Pro Tip: This doesn't even need one! It's a complete dump and go meal!

Crockpot Pumpkin Chili Meal Prep

Easy White Chicken Chili

Pro Tip: Use a store-bought salsa verde to make this in 15 minutes.

White Chicken Chili

3 Ingredient Crockpot Hawaiian Chicken

Pro Tip: Serve this with your pre-cooked whole grains and frozen broccoli for a complete meal.

Green Lentil Curry

Pro Tip: Skip the first two steps in the slow cooker section and toss everything straight into your crockpot for a super fast meal.

Easy Crockpot BBQ Chicken

Pro Tip: Use your favorite store bought BBQ sauce. 2 Ingredients is all you will need.

White Bean & Sausage Soup

Pro Tip: Skip soaking the white beans and instead use pre-cooked lentils. Toss everything into the crockpot and it will be done in 15 minutes if you use pre-cooked sausage!

Slow Cooker Beans and Sausage

Slow Cooker Pumpkin Pie Oatmeal

Pro Tip: Triple this recipe. We promise it won't last too long.

Slow Cooker Veggie Omelette

Pro Tip: Pair this with in-season fruit such as an apple or orange for a complete meal.

Recipes So Easy It's Like You're Not Even Cooking

Does it really count as cooking if you just toss it onto a sheet pan or in a single skillet and let it do its thing? We didn't think so.

One Pan Fajita Salmon

Pro Tip: Purchase portioned fish and pre-cut veggies to make this in minutes.

One Pan Fajita Salmon Meal Prep

Sheet Pan Chicken Fajitas

Pro Tip: Purchase pre-cut, unseasoned chicken and pre-cut veggies.

Ranch Pork Chops & Potatoes Sheet Pan Meal Prep

Pro Tip: Purchase pre-made ranch seasoning and the smallest baby potatoes to speed up cooking!

Sheet Pan Cod and Veggies

Made in only 25 min!

sheet pan fish and veggies 25 min

Greek Chicken Sheet Pan Dinner

Pro Tip: Buy your favorite Greek marinade at the store. Just saved yourself a step!

Butternut Squash, Cranberry & Sausage Skillet

Pro Tip: Buy pre-cut butternut squash and you can have this meal done in less than 10 minutes

Butternut Squash and Cranberry Skillet Meal Prep

High Protein Egg Muffin Meal Prep

Pro Tip: Switch up the veggies to add variety each week. Or, add in some of the sausage from the recipe above.

High Protein Breakfast Egg Muffin Meal Prep

Related Article: The Ultimate Guide to Making Egg Cups

The Ultimate Guide To Making Egg Cups

Turmeric Scrambled Egg Meal Prep

Pro Tip: Pre-cooked sausages are your best friend.

Easy Fall Breakfast Granola

Pro Tip: Double this recipe and use it for both breakfast and snack.

Easy Gluten Free Fall Breakfast Granola

Black Bean and Corn Salad (Mason Jar)

This Black Bean Corn Salad is so embarrassingly easy to make (no cooking!), summery fresh, and even good for us, it feels 100% like cheating. Let's get away with it.

for people who hate cooking

Craving Mashed Potatoes? Try these Healthy Alternatives

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'Tis the season for mashed potatoes abound! From now until New Year's almost every table is guaranteed to have mashed potatoes. We are talking the white potato kind that is made with tons of butter, milk, salt...you know what we are talking about.

Now, we aren't saying white mashed potatoes are bad for you, rather we are saying that balancing them with one of these healthy alternatives to mashed potatoes would make for a much more successful holiday season. And by successful, we mean you don't have to be walking into next year worrying about losing those 5-7 pounds you gained over the holidays.

How to meal prep on a budget
Related Article

If you want to enjoy your plain white mashed potatoes, go for it! We are definitely not about deprivation around here, but we would recommend at least being aware of the amount of butter and milk used to make them. Also, be mindful of your portion size. Focus on a plate that is comprised of ½ vegetables, ¼ protein, ¼ starch (Mashed potatoes are a starch, not a vegetable. They will also count as a fat from the butter and milk).

Or you could opt to go with one of our favorite alternatives to mashed potatoes below!

Here are our Ten ingredients that you can use instead of Mashed Potatoes, why they are healthy, and some recipe ideas to start using them for meal prep or at your holiday table!

Cauliflower Swaps

1. Mashed Cauliflower

Cauliflower is a great, low carb alternative to white potatoes. One serving contains a days worth of vitamin C. Here is an easy recipe to try. 

2. Mashed Parsnips

Parsnips have a sweet flavor that is close to a carrot. One cup provides ¼ of your daily fiber needs. This recipe offers both a whole30 and vegan option.

3. Mashed Turnips

Turnips are another great, low carb alternative to potatoes. They contain ⅓ the amount of regular potatoes while being low in calories and packed full of nutrients such as B6 and folate. Here is a delicious recipe to try.

4. Butternut Squash

Not only is butternut squash a gorgeous color (hello eating with your eyes!), but it is loaded with fiber which aids in satiety. One cup contains only 100 calories. This recipe is made with only 3 ingredients.

5. Mashed Carrots

Mashed carrots are another great, low carb alternative. They are full of flavor, low in calories and packed full of beta-carotene, an important nutrient for optimal eyesight. We love this healthy recipe.

6. Mashed Rutabaga

Rutabaga is anotherThis recipe great, low carb alternative to potatoes. This root vegetable contains only 12 of carbs per cup, while still containing a moderate amount of fiber. is one we highly recommend for your holiday table.

7. Mashed Celery Root

There may be a trend going on here, but it's a good one! Celery root is also a low carb alternative to potatoes. One cup contains just 14g of carbs and over 20% of your Vitamin C needs for the day. Give this recipe a try.

8. Mashed Acorn Squash

Acorn squash has only 58 calories per serving and 15g of carbs (gotta love squash!). It also contains 25% of your Vitamin C for the day. This fun recipe serves the mash right inside the squash. (Pro Tip: use half the butter and brown sugar).

9. Mashed Brussel Sprouts

Who would have guessed you could mash this vegetable? One cup contains only 40 calories, 3.5g of fiber and 8g of carbs. This may be the best alternative yet. Here is a recipe that you must try!

10. Mashed Sweet Potato

Yes, this is a potato, but compared to the white variety it is loaded with fiber and Vitamin C. A medium sweet potato contains fewer calories and carbs than a medium white potato. Plus, the sweet potato is more satisfying due to its natural sweetness. Here is a must try recipe that satisfies both the sweet and savory levels.

Healthy Alternatives To Mashed Potatoes

Green and Hot Bison Burger Bowl

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I recently had an unforgettable meal at Ted's Montana Grill -their Green and Hot Burger blew me away with its bold flavors! That amazing combo inspired me to recreate it for meal prep this week, and let me tell you, it's the perfect mix of spicy, creamy, and hearty.

This Green and Hot Bison Burger Bowl is not only packed with flavor but also provides a healthy balance of protein, fats, and carbs to fuel your day. Ready to make your own? Let's dive into this simple and delicious meal prep recipe.

Ingredients for Four Burger Bowl Meal Preps:

  • 2 lbs ground bison
  • 2 avocados
  • 3 jalapeños
  • 1.5 lbs Baby Dutch yellow potatoes
  • ½ cup shredded pepper jack cheese (or your favorite cheese)
  • 1 lime
  • 1 tablespoon sea salt
  • Primal Kitchen Special Sauce (or your favorite burger sauce)

Why Bison?

Bison is a great alternative to beef for a leaner, lower-calorie protein option. It's also rich in essential vitamins and minerals, with a better omega-6 to omega-3 ratio, which is known to reduce inflammation. So if you're looking to switch things up from traditional ground beef, bison is a fantastic choice!

How to Make Your Green and Hot Bison Burger Bowls:

  1. Prepare the Potatoes:
    • Preheat your oven to 400°F.
    • Wash and halve the Baby Dutch yellow potatoes. Toss them in olive oil and season with sea salt.
    • Spread them out evenly on a baking sheet and roast for about 25-30 minutes, or until golden and crispy on the outside.
  2. Cook the Bison Patties:
    • While the potatoes are roasting, form your ground bison into four equal-sized burger patties.
    • Heat a skillet over medium-high heat, and cook the patties for about 4-5 minutes per side or until they reach your desired level of doneness. Bison is leaner than beef, so be careful not to overcook to retain moisture.
    • In the last minute of cooking, top each patty with shredded pepper jack cheese and let it melt.
  3. Prepare the Jalapeños and Avocados:
    • Slice the jalapeños into thin rings, and sauté them briefly in the same skillet where you cooked the bison burgers, about 1-2 minutes. This adds some heat and flavor to your bowls.
    • Halve and slice the avocados, squeezing fresh lime juice over them to keep them vibrant and fresh.
  4. Assemble the Bowls:
    • Divide the roasted potatoes among four meal prep containers.
    • Add one bison patty to each container, topped with sautéed jalapeños.
    • Add slices of avocado to each container and drizzle with Primal Kitchen Special Sauce or your favorite burger sauce.
    • Garnish with an extra squeeze of lime if desired.

Macros Per Meal:

  • Calories: 665.5 kcal
  • Protein: 57.91 g
  • Fat: 37.67 g
  • Carbs: 38.6 g

This meal offers a great balance of macronutrients, making it perfect for post-workout recovery or to keep you energized throughout the day. The bison provides a lean source of protein, while the avocado and cheese add healthy fats, and the potatoes give you the carbs you need to stay fueled.

Why You'll Love This Meal Prep:

  1. High in Protein: With nearly 58g of protein per serving, this burger bowl is a fantastic option for building muscle and staying full longer.
  2. Nutrient-Rich: Bison is packed with iron, zinc, and other vital nutrients that support overall health.
  3. Bold Flavors: The combination of spicy jalapeños, creamy avocado, and melted pepper jack cheese creates a mouth-watering flavor profile.
  4. Easy to Prepare: With just a few simple ingredients, this meal is quick and easy to throw together, making it perfect for meal prepping.

How to Store:

  • Store the meal prep bowls in airtight containers in the refrigerator for up to 4 days. Be sure to store the avocado with lime juice to prevent browning. If you're worried about the avocado turning brown, you can always add it fresh each day.

How to Reheat:

  • To reheat, pop the bison patty and potatoes in the microwave for 1-2 minutes, or until warmed through. Add the avocado and sauce after reheating to keep the fresh flavors intact.

This Green and Hot Bison Burger Bowl is an absolute must-try for anyone looking to meal prep with bold flavors and balanced nutrition. The combination of roasted potatoes, spicy jalapeños, creamy avocado, and lean bison will keep your taste buds satisfied and your body fueled for whatever the day throws at you.


Save this recipe for later and give it a try! Don't forget to tag @MealPreponFleek when you make your own Green and Hot Bison Burger Bowl. I can't wait to see your creations! 💪🏽

Frozen Yogurt Bark

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This frozen yogurt bark is the perfect after-school treat made with yogurt, fruit and dark chocolate chips. 🍓

And it's made even easier with my Goodcook Ready Baking Sheet, which offers exceptional durability, even cooking, and a non-stick surface for flawless results every time.

INGREDIENTS

  • 2 cups Greek yogurt
  • 2-3 tablespoons agave/honey/maple syrup
  • ½ cup blueberries
  • ½ cup strawberries
  • ¼ cup dark chocolate chips

INSTRUCTIONS

  • Line a Baking Sheet with wax or parchment paper.
  • Pour the yogurt into the baking dish and spread evenly on the prepared baking sheet so that it fills the shape… About ½" thick
  • Top with the strawberries, blueberries and chocolate chips.
  • Place in the freezer until the yogurt is firm, about 3 hours.
  • Cut into 12-15 pieces, and enjoy cold.
  • Store leftovers in the freezer.

What toppings would you add to your yogurt bark? Comment below and let me know! 🍫🍌

Head to your local Target and grab your GoodCook Ready Baking Sheet to start creating fun and delicious snacks like this! With its reliable performance and easy release, it's a must-have for any kitchen!

How to Perfectly Cook Salmon Every Time

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Salmon is a versatile, nutritious fish that's beloved for its rich flavor and health benefits. Whether you're a seasoned chef or a kitchen newbie, mastering the art of cooking salmon can elevate your culinary skills and provide you with delicious, heart-healthy meals. This comprehensive guide will walk you through everything you need to know about cooking salmon perfectly every time. From grilling to baking, pan-searing to air frying, you'll learn the best methods, tips, and tricks for making salmon that's flaky, flavorful, and cooked to perfection. Let's get started!

How to Prep Salmon for Cooking

Before diving into cooking methods, it's important to know how to prep your salmon. Proper preparation ensures even cooking and enhances flavor.

  1. Choosing the Right Cut: Salmon can be purchased as fillets, steaks, or whole fish. Fillets are the most common and easiest to work with, especially for beginners.
  2. Skin On or Off: Leaving the skin on during cooking can help retain moisture and add flavor. You can easily remove the skin after cooking if desired.
  3. Seasoning: Simple seasoning with salt and pepper is often enough, but feel free to add spices, herbs, or marinades. Popular options include lemon, dill, garlic, and soy sauce.
  4. Brining: A quick brine (mixing ¼ cup salt with 1 quart of water) for 15 minutes can help enhance the flavor and texture of the salmon.
Apricot Salmon Meal Prep

How Long Should You Cook Salmon?

The cooking time for salmon depends on the cooking method and the thickness of the fish. A good rule of thumb is to cook salmon for about 10 minutes per inch of thickness. Always aim for an internal temperature of 145°F (63°C) to ensure the salmon is fully cooked. Here's a quick guide for different methods:

  • Stovetop (Pan-Seared): 4-5 minutes per side.
  • Air Fryer: 7-10 minutes at 400°F (200°C).
  • Oven-Baked: 12-15 minutes at 400°F (200°C).
  • Grilled: 4-6 minutes per side.
  • Slow Cooker: 1-2 hours on low.
  • Instant Pot: 3-4 minutes for fresh, 5-6 minutes for frozen.

How to Cook Salmon on the Stove

Pan-searing salmon is a quick and effective way to get a crispy exterior with a tender, flaky inside.

  1. Heat: Use a heavy skillet or non-stick pan. Heat over medium-high heat with a tablespoon of oil or butter until hot.
  2. Cooking Time:
    • Salmon Fillets: 4-5 minutes per side, depending on thickness, or until the internal temperature reaches 145°F (63°C).
  3. Chef's Tips:
    • Start with the skin side down to help prevent the salmon from sticking.
    • Don't overcrowd the pan; cook in batches if necessary.

How to Cook Salmon in the Air Fryer

Cooking salmon in the air fryer is a healthy way to get crispy skin and a perfectly cooked interior.

  1. Preheat: Preheat the air fryer to 400°F (200°C).
  2. Cooking Time:
    • Salmon Fillets: 7-10 minutes, depending on thickness.
  3. Chef's Tips:
    • Lightly brush the salmon with oil and season as desired before cooking.
    • Check for doneness a couple of minutes before the end of cooking to avoid overcooking.
Asian Air Fryer Salmon

How to Cook Salmon in the Oven

Oven-baked salmon is a hands-off method that's perfect for busy weeknights.

  1. Preheat: Preheat your oven to 400°F (200°C). While salmon can be baked at 350°F (175°C), baking at 400°F provides a slightly crispy exterior while keeping the interior moist.
  2. Cooking Time:
    • Salmon Fillets: 12-15 minutes, depending on thickness.
    • Whole Salmon: 20-25 minutes per pound.
  3. Chef's Tips:
    • Place salmon on a lined baking sheet or in a baking dish.
    • Add lemon slices, herbs, or a glaze for extra flavor.
    • Use a meat thermometer to ensure the internal temperature reaches 145°F (63°C).

Is It Better to Cook Salmon in the Oven or on the Stove?

Both the oven and stovetop methods have their advantages, and the best method often depends on your preference:

  • Oven: Baking salmon in the oven is ideal for hands-off cooking, allowing you to cook multiple fillets at once. It's also great for achieving an even cook without flipping the fish. Baking at 400°F (200°C) is recommended to get a good balance of a slightly crispy exterior and a moist, tender interior.
  • Stovetop: Pan-searing on the stove is perfect for a quick meal and gives you a delicious crispy skin. This method requires more attention, as you need to flip the salmon and monitor it closely to prevent overcooking.

What Is the Best Cooking Method for Salmon?

The best cooking method for salmon depends on the flavor and texture you desire:

  • Grilling: Adds a smoky flavor, great for summer meals.
  • Oven-Baking: Easy and hands-off, perfect for a moist, tender fillet.
  • Pan-Searing: Quick and gives a crispy exterior, ideal for single servings.
  • Air Fryer: Healthy, fast, and crispy; combines the benefits of baking and frying.
  • Slow Cooker: Perfect for tender, infused flavors; ideal for meal prepping.

Each method has its unique benefits, so experiment to find your favorite!

Maple Crusted Air Fryer Salmon 777x431

How to Grill Salmon

Grilling adds a smoky flavor that pairs well with salmon's natural richness.

  1. Preheat: Heat the grill to medium-high, about 375-400°F (190-205°C).
  2. Cooking Time:
    • Salmon Fillets: 4-6 minutes per side.
    • Salmon Steaks: 5-7 minutes per side.
  3. Chef's Tips:
    • Brush the grill grates with oil to prevent sticking.
    • Use a fish spatula for easier handling.
    • For added flavor, marinate the salmon before grilling.

Storage Tips

  • Refrigeration: Store cooked salmon in an airtight container in the refrigerator for up to 3 days.
  • Freezing: Salmon can be frozen for up to 3 months. Wrap tightly in plastic wrap or foil, then place in a freezer-safe bag.
  • Thawing: Thaw salmon in the refrigerator overnight or use the defrost setting on your microwave.

Reheat Tips

  • Stovetop: Reheat salmon in a skillet over low heat with a little oil or butter, cooking until warmed through.
  • Oven: Preheat oven to 275°F (135°C). Reheat salmon for about 15 minutes, or until heated through.
  • Microwave: Use a microwave-safe dish and cover. Heat on medium power for 1-2 minutes, checking halfway.

Salmon Recipes:

Conclusion:

Cooking salmon doesn't have to be intimidating. With these methods and tips, you'll be able to prepare salmon that's flavorful, juicy, and cooked to perfection every time. Whether you're grilling, baking, or pan-searing, each method offers its own unique taste and texture, making salmon a versatile addition to any meal. Try out these techniques, experiment with different flavors, and enjoy the delicious, healthful benefits of salmon.

Ready to master the art of cooking salmon? Try these methods and share your favorite way to cook salmon with us! Use the hashtag #MealPrepOnFleek on social media to inspire others with your delicious creations. Let's get cooking!

Counting Calories: A Comprehensive Guide to Managing Your Diet Effectively

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Why Counting Calories Matters

Counting calories is a tried-and-true method for achieving weight management goals, whether you're aiming to lose, maintain, or gain weight. By understanding your calorie intake and expenditure, you gain control over your diet, make informed food choices, and ensure you're meeting your nutritional needs. This guide will walk you through the essentials of calorie counting, offering practical tips and insights to help you succeed.

What is Calorie Counting?

Definition and Importance

Calorie counting involves tracking the number of calories you consume each day to ensure you stay within a specific calorie range that aligns with your health goals. A calorie is a unit of energy that comes from food and beverages, and managing your calorie intake helps regulate your energy balance-crucial for weight management.

Understanding Calorie Balance

  • Caloric Intake vs. Caloric Expenditure: Your body requires a certain number of calories to function. Consuming more calories than your body burns leads to weight gain, while consuming fewer results in weight loss.

How to Start Counting Calories

Step-by-Step Guide

  1. Determine Your Caloric Needs: Use a Basal Metabolic Rate (BMR) calculator to estimate the number of calories your body needs at rest. Then, factor in your activity level to find your Total Daily Energy Expenditure (TDEE).
  2. Set Your Calorie Goals: Depending on your goals, you might want to create a calorie deficit for weight loss or a surplus for muscle gain. A common strategy is to adjust your daily intake by 500 calories to lose or gain about one pound per week.
  3. Track Your Intake: Use apps like MyFitnessPal or Lose It! to log food and drink intake. These tools often come with vast databases, making it easy to track what you eat.
  4. Use a Macro Calculator: Consider not just calories but also macronutrient balance. Use a macro calculator to determine the right mix of protein, carbs, and fats for your goals.
  5. Once you have your Macros, use a Macro Meal Planner to build your weekly meal plans.

The Math Behind Calorie Counting: Understanding Energy Balance

Calorie counting is fundamentally about energy balance-maintaining a relationship between the calories you consume and the calories you burn. This balance determines whether you gain, lose, or maintain weight. Let's dive into the math behind calorie counting to understand how it works.

1. Calculating Basal Metabolic Rate (BMR)

What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions, such as breathing, circulation, cell production, and nutrient processing, while at rest. BMR accounts for the largest portion of your daily calorie expenditure.

How to Calculate BMR:
BMR can be estimated using the Harris-Benedict equation, which considers factors like age, sex, weight, and height.

  • For Men:BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)BMR = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) - (5.677 \times \text{age in years})BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)
  • For Women:BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)BMR = 447.593 + (9.247 \times \text{weight in kg}) + (3.098 \times \text{height in cm}) - (4.330 \times \text{age in years})BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)

Example Calculation:
A 30-year-old woman weighing 70 kg and standing 165 cm tall would have her BMR calculated as follows:BMR=447.593+(9.247×70)+(3.098×165)−(4.330×30)BMR = 447.593 + (9.247 \times 70) + (3.098 \times 165) - (4.330 \times 30)BMR=447.593+(9.247×70)+(3.098×165)−(4.330×30) BMR=447.593+647.29+511.17−129.9=1476.153 calories/dayBMR = 447.593 + 647.29 + 511.17 - 129.9 = 1476.153 \text{ calories/day}BMR=447.593+647.29+511.17−129.9=1476.153 calories/day

This BMR value represents the calories she would burn in a day if she were at rest.

2. Calculating Total Daily Energy Expenditure (TDEE)

What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, accounting for all activities. TDEE includes BMR and calories burned through physical activity, digestion, and other daily tasks.

How to Calculate TDEE:
TDEE is determined by multiplying your BMR by an activity factor that reflects your lifestyle:

  • Sedentary (little to no exercise): BMR × 1.2
  • Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
  • Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
  • Extra active (very hard exercise, physical job, or training twice a day): BMR × 1.9

Example Calculation:
Using the BMR calculated above (1476.153 calories/day), if the woman is moderately active:TDEE=1476.153×1.55=2287.038 calories/dayTDEE = 1476.153 \times 1.55 = 2287.038 \text{ calories/day}TDEE=1476.153×1.55=2287.038 calories/day

This means she needs approximately 2287 calories per day to maintain her current weight.

3. Creating a Caloric Deficit or Surplus

To achieve weight loss or gain, you need to adjust your calorie intake relative to your TDEE:

  • Weight Loss: Create a calorie deficit by consuming fewer calories than your TDEE. A common strategy is to reduce daily intake by 500 calories, leading to a weight loss of about 1 pound per week (since 1 pound of body weight is roughly equivalent to 3,500 calories).
  • Weight Gain: Create a calorie surplus by consuming more calories than your TDEE. Adding 500 calories per day can lead to a weight gain of about 1 pound per week.

Example for Weight Loss:
If the woman with a TDEE of 2287 wants to lose weight, she could aim for a daily intake of around 1787 calories:TDEE−500 calories=1787 calories/dayTDEE - 500 \text{ calories} = 1787 \text{ calories/day}TDEE−500 calories=1787 calories/day

HOW TO CALCULATE CALORIES IF YOU KNOW THE MACROS
How to Calculate Macros

4. Tracking Macros Alongside Calories

Why Track Macros?
Calories come from three macronutrients: protein, carbohydrates, and fats. Each has a specific role in the body:

  • Protein: 4 calories per gram, crucial for muscle repair and growth.
  • Carbohydrates: 4 calories per gram, the primary energy source.
  • Fats: 9 calories per gram, essential for hormone production and nutrient absorption.

Macro Ratios:
A balanced diet typically follows a ratio, such as:

  • 40% carbohydrates
  • 30% protein
  • 30% fat

Using a Macro Calculator:
To tailor your diet to your specific needs, use a macro calculator to find the right balance of macronutrients.

Understanding the math behind calorie counting helps you make informed dietary choices. By calculating your BMR and TDEE, and adjusting your caloric intake, you can effectively manage your weight. Whether you're aiming to lose, maintain, or gain weight, counting calories provides a structured approach to achieving your health goals.

Benefits of Counting Calories

Weight Management

Calorie counting provides a clear picture of your eating habits, helping you make adjustments as needed to meet your weight goals. By knowing exactly what you're consuming, you can make informed choices that align with your objectives.

Nutritional Awareness

Tracking calories helps you understand the nutritional content of foods, encouraging healthier eating habits. It highlights the importance of nutrient-dense foods, promoting overall well-being.

Control Over Diet

With calorie counting, you gain control over your diet, allowing for flexibility and informed decision-making. You can enjoy occasional indulgences without derailing your progress, as long as you stay within your calorie limits.

Explore more on making healthier food choices in our article on Mindful Eating: How to Make Better Food Choices.

Common Mistakes to Avoid

Overestimating Exercise Calories Burned

A common mistake is overestimating the number of calories burned through exercise, leading to overconsumption of food. Exercise does increase calorie expenditure, but not as significantly as many people believe.

Underestimating Portion Sizes

Accurate portion control is crucial. Many people unintentionally consume more calories by underestimating portion sizes. Using measuring cups and food scales can help ensure accuracy.

Ignoring Snacks and Beverages

Snacks and beverages can contain significant calories. It's easy to overlook the caloric content of coffee, soft drinks, or a quick snack, which can add up and affect your overall calorie count.

Learn more about avoiding these pitfalls with our guide on Portion Control Tips for Beginners.

Tips for Successful Calorie Counting

Consistency is Key

Regular tracking is crucial for success. Make it a habit to log your meals immediately after eating to avoid forgetting or underestimating your intake.

Be Honest with Your Tracking

Honesty is vital. Record everything you consume, including small bites, tastes, and drinks, to get an accurate picture of your calorie intake.

Plan Ahead

Planning meals and snacks in advance helps you stay within your calorie limits. Consider meal prepping to make healthy eating easier and more convenient.

Stay Flexible

Calorie counting should not feel overly restrictive. Allow for flexibility by making room for occasional treats or indulgences. It's about balance and sustainability.

Discover how meal planning can support your calorie counting efforts in our article on Meal Planning Tips for Beginners.

Alternatives to Calorie Counting

Intuitive Eating

This approach focuses on listening to your body's hunger and fullness cues rather than counting calories. It's about eating when you're hungry and stopping when you're satisfied.

Portion Control

Instead of counting every calorie, some people find success by controlling portion sizes and eating balanced meals. This method reduces the need for constant tracking while still promoting healthy eating.

Mindful Eating

Mindful eating encourages being present during meals, paying attention to flavors, textures, and hunger cues. This practice can lead to a more satisfying eating experience and better portion control.

Explore different approaches to eating with our guide on What is Intuitive Eating?.

Conclusion

Counting calories can be an effective tool for managing your diet and achieving your health goals. By understanding how many calories you consume and burn, you can make informed decisions that support your well-being. Whether you choose to count calories or explore alternatives like intuitive eating or mindful eating, the key is finding a sustainable approach that fits your lifestyle.

Ready to take control of your diet? Start counting calories today or explore our other guides to find the right approach for you.

Share your experience with calorie counting or your favorite tips in the comments below!

Yes, You CAN Meal Prep Pancakes!

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Didn't think you'd ever see pancakes represented in our meal prep recipes? Honestly there was a time when we didn't think so either, but these Meal Prep Pancakes are a dream and we're obsessed!

Yes, You CAN Meal Prep Pancakes!

Want pancakes today, and tomorrow, and maybe again on the weekend, and maybe also next Monday when you've got a case of the weekday blues? No problem at all. Make these Meal Prep Pancakes once and enjoy them for as long as they'll last. And yes, they freeze well!

Every breakfast is an opportunity. An opportunity for jump-starting your metabolism, an opportunity for giving your body the fuel it needs to stay focused and get through the morning, an opportunity for a meal prep recipe, and an opportunity for pancakes.

Yes, You CAN Meal Prep Pancakes!

These Meal Prep Pancakes are loaded with fiber and healthy fats to keep you fuller and energized longer, and are both paleo and gluten free. And most importantly they're just plain delicious!

Why Coconut Flour

We think coconut flour is one of the most exciting additions to the grain-free baking flour list! It adds a nice boost of protein to any baking base, and is suitable for any diet other than those with tree nut allergies.

Yes, You CAN Meal Prep Pancakes!

Coconut flour is typically denser than most baking flours, especially if you're used to baking with traditional wheat and grain flours. Know that the absorbency of this product varies by brand, and a different texture does not necessarily mean a poor coconut flour.

Variations in texture might simply require a bit of recipe adaptation. We like using Bob's Red Mill brand coconut flour, but if you use another brand and end up with a mixture that is too dry, know that you can always just add a bit more oil.

Meal Prep Pancake Options

One of our favorite things about these Meal Prep Pancakes is that they make a perfect base for anything you might want to add to your breakfast. We love ours with strawberries and a delicious protein boost of almond butter, but they also stand up well to a hearty pour of maple syrup. Yum!

Whatever your preferred toppings, we have no doubt this will end up being a new go-to in your breakfast meal prep recipes.

Yes, You CAN Meal Prep Pancakes!

Meal Prep Pancake Ingredients

Pancakes

  • 1 cup coconut flour
  • 8 large eggs
  • ¼ cup coconut oil, melted
  • Toppings, as desired
  • Almond Butter
  • Maple Syrup
  • Strawberries
Yes, You CAN Meal Prep Pancakes!

How to Freeze

Cool the Pancakes Completely: After cooking your pancakes, let them cool completely on a wire rack. This prevents moisture from being trapped inside when they are frozen, which can cause ice crystals and make the pancakes soggy when reheated.

Prepare for Freezing:

  • Single Layer: Lay the cooled pancakes in a single layer on a baking sheet or large plate. This step is crucial to prevent them from sticking together.
  • Flash Freeze: Place the baking sheet or plate with the pancakes in the freezer for about 30 minutes to an hour. Flash freezing the pancakes helps them hold their shape and makes it easier to store them.

How to Store

  • Stack and Separate: Once the pancakes are firm, you can stack them together. Place a small piece of parchment paper or wax paper between each pancake to prevent them from sticking together.
  • Transfer to a Bag: Place the stacked pancakes into a large, resealable freezer bag. Squeeze out as much air as possible before sealing to prevent freezer burn. You can also use a freezer-safe container if you prefer.

3 Ways to Reheat:

1. Reheating Pancakes in the Microwave

This is my preferred method for reheating pancakes. It's quick, easy, and perfect for reheating a small number of pancakes. Here's how you can do it:

  • Place 1 to 5 frozen pancakes on a microwave-safe plate.
  • Microwave about 20 seconds for 1 pancake, and about 60 seconds for 5 pancakes. The time will vary depending on the wattage of your microwave, so you might need to adjust slightly.
  • There's no need to cover the plate with plastic wrap; the pancakes will turn out soft and fluffy without it.

Tip: Microwaving is the fastest way to get soft, fluffy pancakes. Just be careful not to overheat, as this can make the pancakes rubbery.

2. Reheating Pancakes in the Oven

If you're reheating a larger number of pancakes, or you prefer a more even heat, the oven is a great choice. Here's how to do it:

  • Preheat your oven to 350ºF.
  • You can either place the desired number of frozen pancakes into a foil packet or lay them in a flat layer on a sheet pan, then cover the pan tightly with foil.
  • Ensure the pancakes are completely encased in foil to prevent them from drying out.
  • Bake for about 10 minutes, or until the pancakes are warm and soft.

Tip: Using the oven is a great method when you're reheating pancakes for a group. There's no need to pre-brush the pancakes with butter; they will stay moist as long as they are covered.

3. Reheating Pancakes in the Toaster

While this isn't the best method for reheating pancakes, it does work if you're in a pinch or prefer a slightly crispier edge:

  • Place one pancake in each slot of your toaster.
  • Set the toaster to a low setting and toast until the pancakes are heated through. Keep an eye on them to prevent over-crisping.

Tip: The toaster is best for single servings and if you don't mind a little crispness on the outside. Just be careful not to leave them in too long, as they can become overly crispy.

Yes, You CAN Meal Prep Pancakes!
Yes, You CAN Meal Prep Pancakes!

Yes, You CAN Meal Prep Pancakes!

Yes, You CAN Meal Prep Pancakes! Didn't think you could meal prep pancakes? Well, we are here to show you that you can! This quick, paleo friendly meal is loaded with fiber and healthy fats to keep you going all morning long!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 4 meal preps
Calories: 375kcal
Author: Nick Quintero

Ingredients

  • 1 cup coconut flour
  • 8 large eggs
  • ¼ cup Coconut Oil melted
  • 1 ½ cups almond milk *some readers have found that they needed to add up to 1.5 cups milk to get the best results. Please note that we have not tested this.

Toppings, optional

  • Almond Butter
  • strawberries
  • maple syrup

Instructions

  • Combine all pancake ingredients
  • In 2-3 tbs size servings, cook batter in an oiled skillet over medium heat
  • Repeat until all batter is gone
  • Evenly divide between containers with diced strawberries
  • Top with almond butter and maple syrup the morning you plan to enjoy!

Video

Notes

Nutrition For 1 out of 4 pancake containers (without optional toppings)
17g Carbs, 16g Protein, 27g Fat, 375 Calories
*Please note that the absorbancy of coconut flour can vary by brand. If your mixture is too dry you can add additional oil. Allow batter to sit for 3-4 minutes before cooking.
 
WW Smart Points= Green:15 Blue:11 Purple:11

Nutrition

Serving: 1meal | Calories: 375kcal | Carbohydrates: 17g | Protein: 16g | Fat: 27g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Surprising Things You Didn’t Know About Caffeine

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Caffeine is one of the most widely consumed psychoactive substances globally, primarily found in coffee, tea, chocolate, energy drinks, and some medications. It's known for its stimulating effects, providing a quick boost in alertness and energy. However, understanding caffeine's impact on our health requires looking beyond its immediate benefits.

The Truth About Caffeine: Benefits, Risks, and Tips for Healthy Consumption

How Caffeine Works

Caffeine acts as a central nervous system stimulant. It blocks the action of adenosine, a brain chemical that promotes relaxation and sleepiness. By doing so, caffeine increases the release of other neurotransmitters like dopamine and norepinephrine, which improve mood, energy, and cognitive function. This blocking of adenosine also explains why caffeine can temporarily fend off fatigue and enhance focus.

Benefits of Caffeine

  1. Improved Mental Alertness: Caffeine enhances cognitive function by blocking adenosine, a neurotransmitter that promotes sleep. This leads to increased alertness and concentration, which is why so many people rely on their morning coffee to kickstart their day.
  2. Enhanced Physical Performance: Caffeine is known to improve physical performance by increasing adrenaline levels, which prepares the body for physical exertion. It's a popular component in pre-workout supplements and is used by athletes to boost performance. Learn more about optimizing your workouts in our article on the best foods to eat before a workout.
  3. Reduced Risk of Certain Diseases: Studies suggest that regular coffee drinkers have a lower risk of developing Alzheimer's and Parkinson's diseases. The antioxidants in coffee may protect neurons from damage, contributing to these neuroprotective effects (source).
  4. Possible Weight Management Aid: Caffeine can temporarily boost your metabolic rate, which might help with weight management. This effect is due to its ability to increase the rate of fat oxidation.

Risks and Side Effects of Caffeine

  1. Dependence and Withdrawal: Regular caffeine consumption can lead to dependence, with withdrawal symptoms such as headaches, fatigue, irritability, and depression occurring when intake is reduced or stopped (source).
    • For strategies on improving sleep quality, see our tips on better sleep and managing anxiety with our natural anxiety reduction tips.
  2. Anxiety and Sleep Disruption: High caffeine intake can exacerbate anxiety disorders and interfere with sleep, leading to insomnia or poor-quality rest. This is particularly problematic for those sensitive to caffeine's effects.
  3. Increased Heart Rate and Blood Pressure: Caffeine can indeed cause a temporary increase in heart rate and blood pressure, which might be a concern for individuals with pre-existing heart conditions or high blood pressure. This reaction varies among individuals due to differences in sensitivity to caffeine. Some studies suggest that caffeine may block a hormone responsible for widening arteries, or it could trigger the adrenal glands to release more adrenaline, leading to a rise in blood pressure. For most healthy adults, consuming up to 400 milligrams of caffeine daily is considered safe, but those with heart conditions should consult their healthcare provider to determine a safe level of intake (Mayo Clinic, Mayo Clinic News Network).
  4. Digestive Issues: Excessive caffeine can lead to digestive problems, such as acid reflux, stomach upset, and diarrhea, due to its ability to increase stomach acid production.

How Much Caffeine is Safe?

The FDA recommends a maximum daily intake of 400 mg of caffeine for most adults, which is roughly equivalent to four 8-ounce cups of brewed coffee. However, the effects of caffeine can vary significantly among individuals due to factors such as genetics, tolerance, and overall health. Special populations, including pregnant women, adolescents, and individuals with certain medical conditions, are advised to limit their caffeine intake to lower levels (Mayo Clinic, Mayo Clinic News Network).

Tips for Healthy Caffeine Consumption

  1. Know Your Sources: Besides coffee and tea, remember that caffeine is present in sodas, energy drinks, chocolate, and certain medications. Keep track of your total daily intake to avoid exceeding safe levels.
  2. Opt for Natural Sources: Choose beverages like coffee and tea, which contain additional health-promoting compounds, over sugary energy drinks or sodas.
  3. Limit Intake in the Afternoon and Evening: To prevent sleep disturbances, avoid consuming caffeine at least 6 hours before bedtime.
  4. Listen to Your Body: If you experience negative side effects such as jitteriness, anxiety, or sleep disruption, consider reducing your caffeine intake.
  5. Stay Hydrated: Caffeine has mild diuretic effects, so ensure you drink enough water throughout the day to stay hydrated.

Conclusion

Caffeine can be a beneficial part of your diet when consumed in moderation. It boosts alertness, enhances physical performance, and may offer some protective health benefits. However, it's essential to be mindful of its potential downsides, including dependence and sleep disruption.

By understanding how caffeine affects your body and adjusting your consumption accordingly, you can enjoy its benefits while minimizing any negative impacts.

Here's what a 1600-1800 Calorie Meal Plan looks like

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Table of Contents

One of the biggest keys to success with your nutrition: keep only good food in your house and you'll only be able to eat good food! Save your treat meals for outside your house or in the car ride home and make sure you only stock up on the good stuff. This week I'm happy to share a 1600-1800 calorie meal plan.

If you're new to counting calories, I would suggest consulting a doctor before choosing a calorie range for your body.

Things to keep in mind:

Before we dive into this week's meal plan, I wanted to share some basic nutrition principles I follow summed up:

  1. Eat Whole Foods - If there's only one ingredient in most of the foods you're buying, that's a good sign.
  2. Avoid processed foods - That's where you really run into trouble & fake chemicals. If you're looking at "healthier", minimally processed foods, make sure to read the label thoroughly.
  3. Eliminate refined sugar - I stay away from heavily processed sugar and use stevia sparingly.
  4. Cook your own meals - This is how I ensure the ingredients & oils in my food are up to par.
  5. Stay hydrated - This is key as often times we can confuse hunger with dehydration. Also your body needs to be properly hydrated to be running efficiently.
  6. Portion control and smaller Meal Prep containers are a major key. Read more about portion control here.

Now let's get into this week's meal prep breakdown.

Here is what an 1800 Calorie Day Looks like:

  • 7:00am Pre-Workout: Beachbody Performance Pre-Workout + Kaged Muscle Pure BCAAs
  • 9:00am Meal 1 (post workout): Overnight Oats: ½ cups oats, 1 scoop chocolate protein, water & ½ cup strawberry
  • 11:00am Snack 1: Sacha Inchi Seeds
  • 1:00pm Lunch: 4oz ground turkey seasoned with Everything Spicy Flavorgod, ½ a yellow bell pepper, ½ a red bell pepper, & ½ cup cherry tomatoes + half a lime.
  • 3:00pm Supper: 4 oz chicken, half cup green beans, ½ cup purple cabbage (sauteed in 1-2 teaspoon olive oil), & micro kale.
  • 6:00pm Dinner: 4oz ground bison (seasoned with turmeric, cumin, garlic powder & black pepper), ½ cup purple cabbage, 1 cup cauliflower rice & ½ cup broccoli.
  • 8:00pm Night Snack: 1 cup cottage cheese & 3 cups popped popcorn
23 High Protein Chicken Meal Preps

Some highlights from this week's meal plan:

1)  Cauliflower Rice - While there's nothing wrong with rice, Cauliflower rice can save you calories and carbs for other meals like oatmeal or sweet potato. 1 cup of cauliflower rice = 33 calories & 5.3g carbs 2.6 g fiber VS. 1 cup white rice = 206 calories & 45g carbs 0.6g fiber. Plus Cauliflower is packed with vitamin C, also has vitamin K, vitamin B6, folate, choline+ more. All you have to do is blend/pulse Cauliflower to make it!

2) Sacha Inchi Seeds - ¼ cup has 170 calories 13g fat | 5g Carbs , 5g Fiber | 8g protein. The seeds are packed with omega 3, 6 & 9, alpha tocopherol, vitamin E, and carotenoids (Vitamin A). The omegas and healthy Fats are perfect brain fuel & help to fight off inflammation which reduce the risk of depression, fatigue, & memory issues.

3️) Micro Kale - A recent study shows that microgreens may have up to 4-6 times the nutrients of the mature plants. I love any excuse to get on more greens and these mini plants go well with a variety of meals.

1800 Calorie Meal Plans:

Here are 4 Sample meal plans. Each menu targets the calorie range between 1800-2000 calories. Click on each image to go to the menu

Week 1

Meal Prep Menu 2024 Week 1

Week 2

Meal Prep Menu 2024 Week 2

Week 3

Meal Prep Menu 2024 - Week 3

Week 4

Meal Prep Menu 2024 - Week 4

Sources:

Ultimate Guide: How to Cook Chicken Breast

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Chicken is a versatile, protein-rich food that can be prepared in countless ways. Whether you're a beginner cook or an experienced chef, knowing how to cook chicken properly is essential. From the stovetop to the oven, air fryer to slow cooker, each method brings out different flavors and textures.

Crockpot-Chicken-Breast

This guide will walk you through everything you need to know about cooking chicken breasts and other cuts, including preparation tips, cooking times, and more. Let's make sure your chicken is always juicy, flavorful, and cooked to perfection!

Table of Contents

How to Prep Chicken for Cooking

Before diving into cooking methods, it's important to know how to prep your chicken. Proper preparation ensures even cooking and enhances flavor.

  1. Trimming: Remove any excess fat or skin from chicken breasts. For other cuts like thighs or drumsticks, leave the skin on if you prefer crispy skin.
  2. Seasoning: Season generously with salt and pepper. You can also use your favorite spice blends or marinades. For best results, marinate the chicken for at least 30 minutes, or overnight in the refrigerator, to enhance flavor.
  3. Brining: For extra juicy chicken, consider brining. Soak the chicken in a saltwater solution (¼ cup salt to 4 cups water) for 30 minutes to 1 hour before cooking. This step is especially useful for chicken breasts, which can dry out easily.
Garlic Coconut Butter Chicken Thighs and Zoodles

How to Cook Chicken on the Stove

Cooking chicken on the stove is quick and effective, providing a deliciously seared exterior.

  1. Heat: Use a heavy skillet or cast-iron pan. Heat over medium-high heat with a tablespoon of oil or butter until hot.
  2. Cooking Time:
    • Chicken Breasts: 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C).
    • Chicken Thighs: 5-6 minutes per side for boneless, 6-8 minutes per side for bone-in.
  3. Chef's Tips:
    • Don't overcrowd the pan. Cook in batches if necessary to ensure even browning.
    • Let the chicken rest for 5 minutes after cooking to allow juices to redistribute.

How to Cook Chicken in the Air Fryer

The air fryer provides a healthier alternative to frying, with crispy results.

  1. Preheat: Preheat the air fryer to 375°F (190°C).
  2. Cooking Time:
    • Chicken Breasts: 12-15 minutes, flipping halfway through.
    • Chicken Thighs: 18-20 minutes for bone-in, 12-15 minutes for boneless.
  3. Chef's Tips:
    • Use a meat thermometer to check for an internal temperature of 165°F (74°C).
    • Lightly coat the chicken with oil to enhance crispiness.

Air Fryer Chicken Recipes:

Air-Fryer-Chicken-Breast-5

How to Cook Chicken in the Slow Cooker

Perfect for set-it-and-forget-it meals, the slow cooker keeps chicken moist and tender.

  1. Prep: Place chicken in the slow cooker with your choice of liquid (broth, water, or sauce) to cover about ½ to ¾ of the chicken.
  2. Cooking Time:
    • Chicken Breasts: 3-4 hours on high, 6-7 hours on low.
    • Whole Chicken: 4-5 hours on high, 7-8 hours on low.
  3. Chef's Tips:
    • Avoid lifting the lid during cooking, as it releases heat and moisture.
    • For a crispier skin, finish bone-in pieces under the broiler for a few minutes.

Slow Cooker Chicken Recipes:

slow-cooker-honey-lime-chicken-6

How to Cook Chicken in the Oven

Roasting chicken in the oven is a classic method that's easy and hands-off.

  1. Preheat: Preheat oven to 400°F (200°C).
  2. Cooking Time:
    • Chicken Breasts: 20-25 minutes.
    • Chicken Thighs: 25-30 minutes for bone-in, 20-25 minutes for boneless.
    • Whole Chicken: 20 minutes per pound, plus an additional 15 minutes.
  3. Chef's Tips:
    • Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
    • Baste the chicken with juices halfway through cooking for extra moisture.

Baked Chicken Recipes:

Pizza Chicken Meal Prep

How to Grill Chicken

Grilling adds a smoky flavor and is perfect for summer cookouts.

  1. Preheat: Heat grill to medium-high, about 375-400°F (190-205°C).
  2. Cooking Time:
    • Chicken Breasts: 6-8 minutes per side.
    • Chicken Thighs: 8-10 minutes per side.
    • Drumsticks: 10-12 minutes per side.
  3. Chef's Tips:
    • Keep the grill lid closed as much as possible to maintain heat.
    • Marinate chicken beforehand for extra flavor and tenderness.

Grilled Chicken Recipes:

Four bowls of Mediterranean chicken salad

How to Cook Chicken in the Instant Pot

The Instant Pot is a fast and convenient way to cook chicken, especially when you're short on time.

  1. Prep: Add 1 cup of water or chicken broth to the Instant Pot. Place the chicken on the trivet or directly in the liquid.
  2. Cooking Time:
    • Chicken Breasts: Pressure cook on high for 6-8 minutes for fresh, 10-12 minutes for frozen.
    • Chicken Thighs: 8-10 minutes for boneless, 12-15 minutes for bone-in.
  3. Chef's Tips:
    • Allow a natural release of pressure for at least 5 minutes to keep the chicken tender.
    • Use the sauté function to brown chicken after pressure cooking for a crispy exterior.

Instant Pot Chicken Recipes:

Instant Pot Honey Sesame Chicken

How to Cook Chicken in the Microwave

For a quick meal, the microwave can cook chicken fast, though it may not offer the best texture.

  1. Prep: Place chicken in a microwave-safe dish. Add a little water or broth and cover.
  2. Cooking Time:
    • Chicken Breasts: 4-5 minutes, checking every minute after 3 minutes to avoid overcooking.
    • Thighs/Drumsticks: 6-8 minutes, checking periodically.
  3. Chef's Tips:
    • Use a microwave cover or microwave-safe wrap to retain moisture.
    • Rotate the chicken halfway through cooking to ensure even heat distribution.

Chicken Storage Tips

  • Refrigeration: Store cooked chicken in an airtight container in the refrigerator for up to 4 days.
  • Freezing: Chicken can be frozen for up to 3 months. Wrap tightly in plastic wrap or foil, then place in a freezer-safe bag.
  • Thawing: Thaw chicken in the refrigerator overnight or use the defrost setting on your microwave.

Chicken Reheating Tips

  • Stovetop: Reheat chicken in a skillet over medium heat with a little oil or broth, cooking until warmed through.
  • Oven: Preheat oven to 350°F (175°C). Reheat chicken for 10-15 minutes, or until heated through.
  • Microwave: Use a microwave-safe dish and cover. Heat on high for 1-2 minutes, checking halfway.

Final Notes

Knowing how to cook chicken in various ways opens up endless possibilities for delicious meals. Whether you prefer it grilled, baked, slow-cooked, or air-fried, each method brings out unique flavors and textures. With these tips and tricks, you'll always have perfectly cooked chicken that's juicy, flavorful, and satisfying. Experiment with different seasonings, sauces, and sides to keep your meals exciting and enjoyable. Happy cooking!

Here are a couple other guides that could be helpful for your cooking journey:

Let's Connect

Ready to master the art of cooking chicken? Try these methods and share your favorite way to cook chicken with us! Use the hashtag #MealPrepOnFleek on social media to inspire others with your delicious creations. Let's get cooking!

Garlic Pepper Beef

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When you're short on time but still want a delicious, protein-packed meal, this 30 Minute Garlic Pepper Steak Meal Prep is the answer. Inspired by the viral Creamy Garlic Pepper Steak, this dish is a quick and easy way to enjoy a rich, flavorful meal that's perfect for any day of the week. With tender flank steak, a creamy garlic sauce, and a boost of spinach, this meal prep is as nutritious as it is satisfying. Ready in just 30 minutes, it's the perfect solution for a busy schedule without compromising on taste!

Is Garlic Pepper Good on Steak?

Yes, garlic pepper is an excellent seasoning for steak! The combination of garlic and pepper creates a robust flavor profile that enhances the natural taste of the meat. Garlic adds a rich, savory depth, while black pepper provides a hint of heat and spice. Together, they form a delicious crust on the steak when cooked, making each bite flavorful and aromatic. It's a popular choice for steak lovers who enjoy bold, savory flavors.

Ingredients:

  • 1 lb flank steak
  • 1 cup spinach
  • ¼ cup butter
  • ¼ cup cream cheese
  • ½ cup finely grated parmesan
  • 3 tablespoon olive oil
  • 1 cup milk
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon chili flakes
  • Optional: Serve with rice, topped with herb seasoning and red pepper

How to Store:

  • Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them perfect for lunch or dinner throughout the week.

How to Reheat:

  • To reheat, simply microwave each container for 1-2 minutes, or until the steak and sauce are warmed through. You can also reheat the meal in a skillet over medium heat for a few minutes, which helps maintain the texture of the steak and the creaminess of the sauce.

What Cut of Steak Is Used for Pepper Steak?

Pepper steak is traditionally made with cuts of beef that are tender and quick-cooking. The most common cuts used are flank steak, sirloin, or ribeye. These cuts are ideal because they cook quickly over high heat, which helps retain their tenderness and juiciness. Flank steak, in particular, is a popular choice because it has a rich, beefy flavor and is easy to slice into thin strips, which is typical for pepper steak recipes.

Why Is Pepper Steak So Tender?

Pepper steak is tender primarily due to the way the meat is prepared and cooked. The steak is usually sliced thinly against the grain, which helps break down the muscle fibers, making it easier to chew. Additionally, pepper steak is often cooked over high heat for a short period, which helps to sear the outside while keeping the inside tender and juicy. Marinating the steak before cooking can also help tenderize the meat by breaking down some of the proteins, resulting in a softer texture.

What Is the Ratio for SPG?

SPG stands for Salt, Pepper, and Garlic, a classic seasoning blend used for steak and other meats. The typical ratio for SPG is 1:1:1, meaning equal parts salt, pepper, and garlic powder. This balance ensures that each component complements the others, providing a well-rounded flavor profile. However, you can adjust the ratio to suit your taste preferences, adding more garlic for a stronger flavor or more pepper for extra heat.

Final Notes:

This 30 Minute Garlic Pepper Steak Meal Prep is a game-changer for anyone who loves bold flavors and quick meals. With tender steak, a creamy garlic sauce, and fresh spinach, this dish is both satisfying and nutritious. Perfect for meal prepping, it ensures you have a delicious, homemade meal ready whenever you need it. Whether you're preparing for a busy workweek or looking for a quick dinner option, this recipe will keep you coming back for more.

Here are a few more Meal Prep Recipes with Beef:

Garlic Pepper Beef with seasoned rice in meal prep containers

Garlic Pepper Beef

This 30 Minute Garlic Pepper Steak Meal Prep is a game-changer for anyone who loves bold flavors and quick meals.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: Asian, Filipino
Diet: Gluten Free
Keyword: Steak
Servings: 4 servings
Calories: 497kcal
Author: Nick Quintero

Ingredients

  • 1 lb flank steak
  • 1 cup spinach
  • ¼ cup butter
  • ¼ cup cream cheese
  • ½ cup finely grated parmesan
  • 3 tablespoon olive oil
  • 1 cup milk
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Paprika
  • 1 teaspoon Chilli Flakes

Instructions

  • Slice the steak into thin pieces and add in all the seasoning.
  • In a skillet, cook the steak over medium heat with butter until cooked to your desired temp.
  • For medium rare, it will take about 8-10 minutes.
  • Once the beef has cooked, add in the milk, cream cheese, parmesan, *extra seasoning if you want, and the spinach.
  • Once that has cooked down, distribute into your meal prep containers and serve with rice topped with herb seasoning and red pepper!

Video

Notes

Optional: Serve with ½ cup of white rice.  
The macros for a ½ cup of cooked white rice (approximately 79 grams) are as follows:
  • Calories: 100-120 kcal
  • Carbohydrates: 22-28 grams
  • Protein: 2-3 grams
  • Fat: 0-1 gram
 

Nutrition

Serving: 4oz | Calories: 497kcal | Carbohydrates: 7g | Protein: 32g | Fat: 38g | Saturated Fat: 17g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Trans Fat: 0.5g | Cholesterol: 131mg | Sodium: 1034mg | Potassium: 602mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1853IU | Vitamin C: 2mg | Calcium: 240mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Craving a delicious and easy meal prep idea? Try this 30 Minute Garlic Pepper Steak Meal Prep and share your experience with us! Use the hashtag #GarlicPepperSteak on social media to show off your cooking skills and inspire others to enjoy quick and tasty meals. Don't forget to follow @mealpreponfleek for more easy meal prep recipes! Happy cooking!

Hawaiian Pizza Chicken Meal Prep

by 18 Comments

Table of Contents

If you want an island flavor party in your mouth that will make you want to pull out a Hawaiian shirt, a coconut bra, a grass skirt and do a little hula dancing, then look no further...this Hawaiian Pizza Chicken meal prep recipe is a must-try for you!

MPOF took everything you love about Hawaiian pizza and brought it together with chicken instead of crust, making it into a healthy, low-carb meal prep recipe that's delectable and downright delicious! The sweet, juicy pineapple, hearty ham, and zesty tomato sauce topped with sizzling mozzarella cheese will have you and your whole family ready to sip your little umbrella adorned piňa Coladas in the island sun. Serve with steamed broccoli to round out a complete meal. Mmmm...mmmm.

Hawaiian Pizza Chicken Meal Prep

This fun low-carb pizza is a great high protein meal! Top a chicken breast with pizza sauce, cheese, and your favorite toppings. This version uses ham and pineapple for a fun Hawaiian twist.

Hawaiian Pizza Chicken Meal Prep

How long will Hawaiian Pizza Chicken last?

This Hawaiian Pizza Chicken meal will last 3 to 4 days in the fridge when properly stored. We recommend you use these glass meal prep containers. They are microwavable, as well as fridge and freezer safe, so reheating your Hawaiian Pizza Chicken in these awesome meal prep containers is an island breeze. Not to mention the airtight, leakproof lids will keep your prepped meals fresh for longer.

If you want to make sure your meal reheats evenly, it is a good idea to slice up the chicken before storing it. Also, if you put a little bit of extra pizza sauce on the bottom of the container before adding the chicken to the meal prep container, you will be sure to have delicious, moist chicken for all 4 meals.

Can Hawaiian Pizza Meal Prep Recipe be frozen?

This Pizza Chicken meal prep recipe can be frozen for up to 3 months. Once the meal is completely cooled, slice the chicken and put a little pizza sauce in the bottom of the glass meal prep containers and place the chicken and broccoli in the meal-prep containers, top with plastic wrap, and seal the lids and pop them in the freezer.

To reheat, remove the lid, keep the plastic wrap on, and warm in the microwave until it's heated throughout. You can also add a bit of extra sauce and cheese before reheating to ensure that it stays moist and cheesy.

Hawaiian Pizza Chicken Meal Prep

How do you make Hawaiian Pizza Chicken?

You know we love to share simple, yet satisfying meals with you here at Meal Prep on Fleek. This recipe is no exception. Start by preheating the oven. Take 4 thawed Chicken breasts and season both sides with sea salt, pepper, and Italian seasoning. To make the meat more tender, place it in wax paper and lightly pound with a marinating prep tool (aka meat mallet) about 10 times per breast.

Place the seasoned, tenderized meat in a glass baking dish and cover with foil. Bake chicken as directed and then remove the foil and top with pizza sauce, shredded mozzarella cheese, and ham and pineapple. Return to the oven and bake until bubbly and starting to brown. Remove from the oven and let cool. Add parmesan and red chili flakes. Serve with steamed broccoli or any other favorite vegetable.

Hawaiian Pizza Chicken Meal Prep

More recipes like Pizza Chicken Meal Prep Recipes:

If you are looking for more recipes with an island flair and bursting with flavor, check out these other MPOF recipes!

Other tips for making this Chicken meal prep recipe:

  1. You can substitute Chicken tenders in place of the Chicken Breast. Use 3-4 chicken tenders in place of one chicken breast. Reduce initial baking time to about 12 or 13 minutes and then top with sauce, cheese, ham, and pineapple and return to oven and bake an additional 10 minutes until cheese is melted and bubbly.
  2. Use any of your favorite pizza toppings for a variety in this recipe. 
  3. Instead of the steamed broccoli, try asparagus, cauliflower rice, zucchini or any other veggie favorite.

This will be sure to become a favorite meal for you and your family. It's the perfect keto-friendly, low-calorie meal to add to your recipe arsenal.

Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep Ingredients:

  • 4 chicken breasts
  • 1 tablespoon Italian seasoning
  • Sea salt and black pepper, to taste
  • ¾ cup pizza sauce
  • 1-2 balls of buffalo mozzarella (or 1 cup shredded mozzarella)
  • ½ cup Canadian bacon or baked ham, chopped
  • ½ cup pineapple
  • Parmesan cheese and red chili flakes, to garnish, optional
  • 2 cups broccoli, steamed
Hawaiian Pizza Chicken Meal Prep

Hawaiian Pizza Chicken Meal Prep

This fun low-carb pizza is a great high protein meal! Top a chicken breast with pizza sauce, cheese, and your favorite toppings. This version uses ham and pineapple for a fun Hawaiian twist.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 24 minutes
Total Time: 39 minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 428kcal
Author: Nick Quintero

Ingredients

  • 4 medium Chicken Breast *Nutrition calculated using 1 pound
  • 1 tbs italian seasoning
  • salt & pepper to taste
  • ¾ cup pizza sauce
  • 1 cup Shredded Mozzarella Cheese *we used full fat
  • ½ cup Canadian bacon or ham choped
  • ½ cup pineapple diced
  • parmesan & red pepper flakes for garnish, optional
  • 2 cups Broccoli steamed

Instructions

  • Preheat oven to 425 degrees F.
  • Add chicken breasts to a baking dish, and season both sides with sea salt, pepper, and Italian seasoning.
  • Bake chicken for 18 minutes, until it's slightly undercooked.
  • Top chicken breasts with pizza sauce, sliced or shredded mozzarella, ham and pineapple. Return to oven to bake for another 10-12 minutes, until the cheese is starting to brown and bubble.
  • Serve with steamed broccoli.

Video

Notes

WW Smart Points= Green:6  Blue:4  Purple:4

Nutrition

Serving: 1meal | Calories: 428kcal | Carbohydrates: 10g | Protein: 62g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 182mg | Sodium: 961mg | Potassium: 1293mg | Fiber: 3g | Sugar: 5g | Vitamin A: 773IU | Vitamin C: 56mg | Calcium: 205mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Hawaiian Pizza Chicken Meal Prep

Top 10 Home Gym Essentials

by Leave a Comment

Home gyms are in. Forget waiting 30 minutes for a bench or squat rack. Ditch the commute. Say goodbye to your gym membership and all those fees.

Table of Contents

It's time to bring the resistance bands, barbells, adjustable dumbbells, and maybe even a yoga mat to the comfort of your own home.

Now, to be fair, there are obviously significant pros and cons on each side of the gym debate, but that is not what this article is about. You've decided that the home gym life is for you and have begun to ask yourself "What is essential in my garage, bedroom, or shed gym?"

When thinking about what is essential in a home gym - a couple of things to think about come to mind.

At-Home Gym Essentials

First, how effective is the piece of home gym equipment you are considering buying? And by effective, I mean does it give you your best workout? You have goals and reasons for training, and the equipment you buy is either going to help you get there or not. It is so important to at least have a general idea of your fitness goals and what it takes to get there.

Second, a no-brainer - space. Your home gym is obviously going to be smaller than a commercial gym so you can't expect to fit 25 treadmills, 25 stationary bikes, 10 power racks, and whatever else you may expect to find. But, you can fit enough to give you a great workout. If you can't fit everything, what's going to make the cut for your home gym equipment?

This list is made of home gym equipment that is most effective for the general fitness community while taking up the least amount of space - think most bang for your space.

Related: Gift Ideas for Your Fitness Friends

Here are the top 10 essentials for your home gym

Barbell & Weight Plates

It's tough to make a list like this and not start with what we consider the most versatile, muscle-building combo - the barbell and weight plates. The barbell and weight plates have been a staple in gyms for decades and for good reason. Compound movements, think squats, overhead pressing, or deadlifts, where multiple muscle groups are being used in one exercise, are one of the best ways to not only build muscle but also incredible strength. This is a great way to get a full-body workout.

Want to take a guess at how to best get your compound movements in? I'll give you a hint - it rhymes with carbell & eight dates. That's right, a barbell and weight plates!

Plus, the fact that barbells are easily stored, and plates can often be stored on a power rack make this an essential home gym buy.

Check out these barbell plates!

260lb Bumper Plate Set from Freedom Fitness Equipment
Bumper Plates Freedom Fitness Equipment

Power Rack with Pull-Up Bar

This one is very dependent on your goals because it will take up a large amount of space. However, the power rack is essential for anyone looking to do exercises such as squats or bench press. Being able to unrack and re-rack weights is not only more efficient, but it is also safer than any other alternative.

When looking at power racks, make sure to get one with a pull-up bar.

Ashton F. - Freedom Fitness

This will take up no additional space, and it will give you the added functionality of being able to perform your pull-ups and chin-ups. You can also hang rings or bands from your pull-up bar and perform dips, tricep pushdowns, and band pulldowns.

This Wall Mount Squat rack saves space with its compact design and features a pull-up bar.

Wall mount rack from Freedom Fitness Equipment
Wall Mount Squat Rack

Adjustable Bench

Now we get to focus on everyone's favorite day and everyone's favorite exercise - chest day and the bench press. As the name implies, it's pretty hard to perform a bench press without a bench, and what's a chest workout without the king of all chest exercises?

While the most common use for an adjustable bench is typically during a bench press set, adjustable benches can also be used in incline press, seated shoulder press, step-ups, single-arm rows, and countless other exercises.

Adjustable benches come in all different sizes and price points. The size really comes down to personal preference. Some people prefer a little bit of a wider one for bench press, allowing you to feel more supported and in contact with the bench, but as long as you get a well-made, high-quality bench you will be set.

Speaking of great benches, take a look at this adjustable bench.

Adjustable weight bench from Freedom Fitness Equipment
Adjustable Weight Bench Freedom Fitness Equipment

Dumbbells and Kettlebells

Dumbbells and/or kettlebells are a must-have for your at-home gym. They are a great free weights option that can be used to work any muscle and hit all the major movement patterns like squatting, pulling, pressing, and hinging.

The biggest consideration with dumbbells and kettlebells is space. If you have the room, buying both dumbbells and kettlebells is a great idea. While dumbbells are more commonly used, kettlebells can be often substituted as well as allow you to add variation to your workouts with exercises like swings and clean and jerks.

If space is a factor, consider buying adjustable dumbbells.

Adjustable dumbbells utilize the same handle but can add or remove weight removing the need for multiple sets of dumbbells. Adjustable dumbbells are typically also cheaper than buying each dumbbell individually. If space is an issue consider choosing between kettlebells or dumbbells - you likely won't miss too much.

You need these - check out our dumbbells & kettlebells.

Rubber Hex Dumbbells Freedom Fitness Equipment

Resistance Bands

For as small as these are, resistance bands sure can pack quite the punch. Resistance bands come in a variety of shapes, sizes, and resistance levels. They are used for everything from warmups and stretching to bicep curls and adding extra resistance to your barbell back squat.

As far as home workout equipment goes, resistance bands are a must for every gym - whether you are using your bedroom or have a three-car garage gym.

Resistance bands are also great for travel. Pack a couple in your carry on and you can perform squats, overhead presses, RDLs, and so many other exercises, giving you a full-body workout wherever you are.

Workout hack - are you struggling to get your first couple of pull-ups? Hook one end of a resistance band to the bar and the other to your feet and build your way up to unassisted pull-ups.

Take a look at these resistance bands from TRX.

Resistance Bands TRX

Jump Rope

No, this isn't double-dutch on the playground. We are taking back the jump rope as a training tool for your workout.

Jump ropes are great tools for burning calories, often allowing you to burn more calories in a shorter time when compared to going for a jog or bike ride. Using a jump rope is not only good as a cardio workout, but it also strengthens your calves and ankles and can improve your overall coordination and athleticism. I mean who doesn't want to jump rope like Rocky?! A jump rope can be easily stored to save space and provide convenience. Plus, jumping rope can be a fun addition to any workout.

Set your timer, try to count to 500, or simply work on getting your first few reps and you will be well on your way to improving your fitness and burning calories.

This is a great jump rope option from Rx Smart Gear.

Jumprope RX Smart Gear

Medicine Ball

What's the best way to not only work out but also get all of your anger out?

Medicine ball slams of course.

Medicine balls can be used for all kinds of training. You can train your hips and legs with medicine ball slams and throws, or you can train your core with twists and situps. Like many other pieces of equipment on this list, the possibilities are almost limitless as to what exercises you can perform with the medicine ball - lunges, squats, presses, and so much more.

Depending on your goals and fitness level, somewhere between 14lbs and 30lbs should be plenty heavy.

Check out this medicine ball collection from ToughFit.

Amazon image ToughFit
Medicine Balls ToughFit

Gymnastic Rings

I know you want to unlock your inner gymnast.

Rings are a great option for your home gym for a few reasons. First, they are relatively inexpensive. Second, they take up almost no room and can even be hung from the ceiling. Third, you can perform bodyweight exercises like dips, pull-ups, and ring rows. Rings can also be used for stretching and mobility, especially for your upper body.

If you are feeling ambitious, you could try and use these as a cheaper, more functional alternative to a suspension trainer.

Looking for some rings, here's a great option from PACEARTH.

Gymnastics Rings PACEARTH

Prowler Sled

This one is towards the bottom, because depending on your setup this may not be the best option for your home gym. However, if you have the space it is an awesome training tool.

The prowler sled allows you to push and pull a weighted sled - working primarily the muscles in your legs and core. You can use the sled for warming up, endurance, sprints, or even strength.

Load up the sled with your weight plates or even kettlebells and take it for a ride.

The prowler sled is typically performed outside either on turf or pavement. If you have access to either at your home gym, this can be a great addition to your home gym.

Take a look at this sled!

Sled Prowler

Row, Bike, or Even Ski?

Disclaimer: This is a cardio suggestion. Feel free to take it as you will.

Okay, okay hear me out. I know you probably have no intention of doing cardio anytime soon, butttt you may want to consider how to use it for your overall health and weight loss goals. If you are tight on space, this may be one piece you can skip or look to alternatives for your cardio needs - walking, jogging, or even jumping rope as I mentioned above.

However, a cardio piece of equipment can come in mighty handy when your knees are tired of running and jumping or it's -5 degrees Fahrenheit outside.

Fortunately, there are quite a few good options here - a rower, bike, or ski erg are all great options to get your cardio in, without taking up a large amount of space.

Check out all three options here from Concept2.

Concept 2 Fitness Equipment

You are all set!

Consider this your starting list for your at-home gym. Buy what you like and ignore the rest. As you begin to build the home gym of your dreams, you will certainly find additional, more specialized equipment that best suits your training goals and fitness needs.

Whether your home gym starts with just a yoga mat, resistance bands, and a jump rope or you buy the best home gym equipment money can buy, know that you are starting an incredible process. We can't wait to see what you build and where it takes you on your fitness journey. We would love to help you design or supply your home gym. Feel free to reach out with any questions you have along the way!

Core Killer! 1 Workout,10 Minutes, Sculpted Abs blog
Related Article - Home ab workout

Air Fryer Molasses Dijon Ham with Roasted Vegetables

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Are you looking for an easy, sweet & savory meal for the holidays? Ham is usually enjoyed during Thanksgiving, Christmas, and Easter. But Air Fryer Molasses Dijon Ham with Roasted Vegetables can be enjoyed at any time of the year. If people are deep frying turkeys for Thanksgiving, then why not fry ham for Easter or any other occasion? The twist to this recipe is that it's air-fried.

Table of Contents

Air-frying has become a popular way to indulge in the deliciousness of fried foods. From crispy fried chicken to turkey, and now ham - air-frying is easier and less fattening than traditional frying. If you enjoy oven-baked ham for its tangy flavors and caramelized edges, then you'll love Air Fryer Ham.

Let's hop into the recipe!

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Ditch the oven and make this sweet and savory ham right in your air fryer. The glaze caramelizes on top for a crowd-pleasing dinner that is ready in under an hour! 

How long will Air Fryer Molasses Dijon Ham with Roasted Vegetables last for?

Air Fryer Ham and Roasted Vegetables will last up to 4 days when properly stored in the refrigerator. Store leftover ham and meal prep in a tightly-sealed container. If you're storing air-fried ham alone, you can use a storage bag. Be sure to let the air out of the bag before placing it into the refrigerator.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Can Ham be frozen?

Yes, you can freeze Air Fryer Ham. Store this meal prep recipe in the freezer using a plastic or glass container, heavy-duty freezer bag, aluminum foil, or freezer wrap. The ham will last for up to 4 months. When you're ready to enjoy it, thaw it in the refrigerator for at least 5 hours.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Recipe Ingredients:

For Ham 

  • 3lb. cooked spiral sliced bone-in ham  
  • ¼ cup molasses 
  • 2 tablespoon unsalted butter  
  • 1 tablespoon apple cider vinegar  
  • 2 teaspoon Dijon mustard 
  • ⅛ teaspoon ground clove 

For Brussels Sprouts 

  • 4 cups Brussels sprouts, halves 
  • 2 tablespoon balsamic vinegar  
  • 1 tablespoon olive oil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon minced garlic  
  • ½ teaspoon sea salt  

For Butternut Squash 

  • 4 cups cubed butternut squash  
  • 1 tablespoon olive oil  
  • 1 teaspoon cinnamon  
  • ¼ teaspoon sea salt  
Air Fryer Molasses Dijon Ham with Roasted Vegetables

How To Make It

Start by heating your air-fryer to 300 degrees Fahrenheit. Prepare the ham for frying by basting it with the butter, mustard, molasses, clove and apple cider vinegar marinade on aluminum foil. Combine the marinade ingredients into a saucepan and heat until the butter is melted. Full warning: the marinade will smell really good and get you really excited! Whisk the marinade ingredients together. Baste your cooked spiral ham with ¼ of the marinade, and cover the ham with foil. Fry the marinated ham in your air-fryer at 300 degrees for 40 minutes. At the 40-minute mark, unwrap ham, discard the foil, and baste the ham with the remaining marinade. Fry again for 5 to 7 minutes at 400 degrees. Here is when the crispy, mouth-watering caramelization process happens (our favorite part).

While your ham is frying the first time, bake the Brussels sprouts and squash in the oven at 400 degrees for a total of 25 to 30 minutes. To make the roasted vegetables, line a large baking sheet with parchment paper. Combine Brussels sprout ingredients with Brussel sprouts in a mixing bowl and bake on the top half of the baking sheet for 15 minutes. Next, do the same with your squash and bake with the Brussels sprouts for 10 to 15 minutes.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Air Fryer Ham and Roasted Vegetable meal prep recipe is done in just under one hour.

Related: 23 Best Leftover Ham Meal Prep Recipes

How to portion Air Fryer Molasses Dijon Ham with Roasted Vegetables?

Evenly distribute 1 cup of Brussels sprouts and squash into 4 three-compartment MPOF containers. Divide 2 cups of ham amongst the meal prep containers to go with the ham. Now you have four sweet & savory meals for lunch or dinner! Freeze the remaining Air Fryer Ham as previously instructed.

Air Fryer Molasses Dijon Ham with Roasted Vegetables

More Air Fryer meal prep recipes:

Of course, we have more air-fryer meal prep recipes! Some are gluten-free just like this one. Let us know what you think of these:

And if that isn't enough, we have 25 Air Fryer Recipes That Will Change The Way You Meal Prep FOREVER!!

Other tips for making Air Fryer Molasses Dijon Ham with Roasted Vegetables:

  • Don't overcrowd the air-fryer basket. To avoid doing so, stick to a 3-pound ham.
  • Change up the roasted vegetables. Sweet potatoes, broccoli, asparagus... those all sound delicious with Air Fryer Ham!
  • Don't overcrowd your baking sheet, either. Make sure you use a large sheet pan.
  • If you want to freeze roasted vegetables along with the ham, cook more but not completely. When you reheat the vegetables, they won't be soggy.
Air Fryer Molasses Dijon Ham with Roasted Vegetables
Air Fryer Molasses Dijon Ham with Roasted Vegetables

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Ditch the oven and make this sweet and savory ham right in your air fryer. The glaze caramelizes on top for a crowd-pleasing dinner that is ready in under an hour!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 47 minutes
Total Time: 57 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, ham, instant pot, lunch, Meal Prep
Servings: 4 meals
Calories: 629kcal
Author: Nick Quintero

Ingredients

For Ham

  • 3 lb. cooked spiral sliced bone-in ham extras will be saved for other meals
  • ¼ cup molasses
  • 2 tablespoon unsalted butter
  • 1 tablespoon apple cider vinegar
  • 2 teaspoon Dijon mustard
  • ⅛ teaspoon ground clove

For Brussels Sprouts

  • 4 cups Brussels sprouts halves
  • 2 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt

For Butternut Squash

  • 4 cups cubed butternut squash
  • 1 tablespoon olive oil
  • 1 teaspoon cinnamon
  • ¼ teaspoon sea salt

Instructions

  • Heat Air Fryer to 300ºF. Place ham on a large piece of foil flat side down. Combine butter, molasses, apple cider vinegar, ground clove and mustard in a small saucepan over low heat. Heat until butter is melted and whisk ingredients to incorporate. Remove from heat. Baste ham with ¼ of the mixture and wrap foil tightly around ham. Place onto the basket of air fryer and fry for 40 minutes. Carefully unwrap the foil and discard. Place ham back into air fryer basket and baste with remaining sauce. Return to air fryer at 400F for 5-7 minutes to caramelize the top. Rest for 10 minutes before slicing.
  • While ham cooks, preheat oven to 400ºF and line a large baking sheet with parchment paper. Combine ingredients for brussels sprouts in a medium mixing bowl and stir to coat. Pour onto the top half of the baking sheet and spread evenly. Combine ingredients for butternut squash in a medium mixing bowl and stir to coat. Pour onto the bottom half of the baking sheet. Bake for 15 minutes. Stir brussels sprouts and squash with a wooden spatula and return to the oven for 10-15 minutes longer.
  • Evenly distribute squash between 4 (1 cup) compartments of white MPOF containers and divide brussels sprouts between the other 1 cup compartments. Slice ham and add ⅓ lb. to 4 (2 cups) MPOF compartments. Remaining sliced ham can be stored in a black MPOF container in the refrigerator for use in soups, omelets, sandwiches, and salads.

Notes

The ham makes 8 servings. Use 4 servings for your meal prep and save or freeze the other 4 servings for additional meals. 
__
Macros are based on 4 servings of ham plus sides listed. 
__
Macros for 1 out of 8* servings of ham only are:
317 calories | 26g protein | 19.9g carbs | 12.8g fat 
*This could easily make 8-12 servings. 

Nutrition

Calories: 629kcal | Carbohydrates: 73g | Protein: 32g | Fat: 24g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Easy Steak and Potato Bites

by 2 Comments

If you are looking for a low-carb meal that won't leave you feeling hungry, this hearty steak and potato recipe is sure to satisfy! This recipe is made in 1 pan for easy cleanup and ready to enjoy in 30 minutes flat!  

Easy Steak and Potato Bites

Who doesn't enjoy the rich hearty flavor of steak? It's one of our favorite proteins to grill up during the summer. But, enjoying the flavor and all of those nutritional bonus points, hello protein, don't have to be limited to the summer season. 

Easy Steak and Potato Bites

Nope! Instead, you can create a meal that has the same delicious flavors right in your kitchen! With the help of a cast-iron skillet, you can create this one-pan-wonder in just 30-minutes! This Easy Steak and Potato Bites recipe has an excellent balance of all of your macros; protein and fats from the lean sirloin steak, carbs from the potatoes, and some mushrooms to cover your veggies. 

Easy Steak and Potato Bites

Since seasonings like garlic, chives, rosemary, salt, and pepper tie the whole dish together making it a nutritional wonder for a weekend meal or your weekday lunches. Heck, we even love serving this on the weekends for brunch with an egg on top. Steak and eggs, yes, please!

Easy Steak and Potato Bites

Why Sirloin Steak?

We chose to use sirloin steak in this Easy Steak and Potato Bites recipe because it is both a nutritional powerhouse and a lean option that will fit anyone's macros. Three (3) ounces of cooked sirloin steak contains just 150 calories, 23g of protein, 2.1g of saturated fat, 50% of your daily value of zinc, and 10% of your daily value of iron. Now, if those aren't some numbers that make you want to include more lean cuts of beef in your life, we don't know what is. 

Once you have given this extra here easy recipe a try, be sure to grab a few other easy and affordable beef recipes to meal prep!

Easy Steak and Potato Bites Ingredients:

  • 2 tablespoon olive oil 
  • 1 tablespoon butter  
  • ⅔ lb. baby potatoes, quartered  
  • 1 lb. lean sirloin, cut into bite-size pieces  
  • 2 teaspoon minced garlic  
  • 1 tablespoon chopped chives  
  • 1 teaspoon dried rosemary  
  • ½ teaspoon sea salt 
  • ⅛ teaspoon cracked black pepper  

For Mushrooms 

  • 12 oz. white button mushrooms,  halved 
  • 1 tablespoon olive oil  
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon black pepper  
Easy Steak and Potato Bites

Ready to check out more beef recipes on our website? If so, here are a few of our favorites:

Easy Steak and Potato Bites

Easy Steak and Potato Bites

If you are looking for a low-calorie meal that won't leave you feeling hungry, this hearty steak and potato recipe is sure to satisfy! This recipe is made in 1 pan for easy cleanup and ready to enjoy in 30 minutes flat!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: dinner, gluten free, low calorie, low carb, lunch, paleo, Steak
Servings: 4 meals
Calories: 340kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 1 tablespoon butter
  • ⅔ lb. baby potatoes quartered
  • 1 lb. lean sirloin cut into bite size pieces
  • 2 teaspoon minced garlic
  • 1 tablespoon chopped chives
  • 1 teaspoon dried rosemary
  • ½ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For Mushrooms

  • 12 oz. white button mushrooms halved
  • 1 tablespoon olive oil
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper

Instructions

  • Heat 2 tablespoons olive oil over medium heat in a cast-iron pan. Add potatoes and cook 12-15 minutes or until fork-tender, stirring occasionally. Transfer potatoes to a plate or bowl. Wipe pan dry.
  • Blot steak with a paper towel to remove excess moisture. Increase heat to medium-high and add steak to pan over medium heat and sear for 2 minutes without moving. Turn steak using tongs and continue to cook 2 minutes without touching.
  • Melt butter in a pan with steak and add potatoes back. Stir in garlic, rosemary, chives, sea salt, and black pepper. Stir well to coat steak and potatoes. Cook 1 minute longer.
  • Divide steak and potatoes between large compartments of 4 MPOF real containers.
  • Heat olive oil over medium heat in skillet used for steak and potatoes. Add mushrooms and stir to coat. Cover and cook 8-10 minutes, stirring occasionally. Season with salt and pepper.

Nutrition

Calories: 340kcal | Carbohydrates: 17g | Protein: 29g | Fat: 18g | Sodium: 510mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Easy Steak and Potato Bites

How to Make Extra Crispy Pork Chops and Roasted Vegetables

by Leave a Comment

Take yourself back to family dinnertime as a kid with our crispy pork chops meal prep recipe. This pork meal prep recipe is gluten-free, high in protein, and super easy to make! All you need is a sheet pan, boneless pork chops, herbs, and vegetables. These crispy pork chops make for a delicious, traditional dinner without spending a long time in the kitchen!

Table of Contents
Crispy Pork Chops and Roasted Vegetables

The one-pan oven-baked dinner is full of autumn herb flavor with French inspiration. Boneless pork chops are coated in breadcrumbs, Dijon mustard, and herbs de Provence before being baked alongside green beans and delicate squash for a satisfying meal with easy cleanup! 

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How long will Crispy Pork Chops and Roasted Vegetables last for?

Crispy pork chops last for 3 to 4 days in the refrigerator. To retain freshness, keep them in a shallow, airtight meal prep container or wrap them up tightly in aluminum foil or plastic wrap. The roasted vegetables last for the same amount of time, so you can pack the meal into a three-compartment meal prep container and store it in the refrigerator for up to 4 days. 

Can Crispy Pork Chops and Roasted Vegetables be frozen?

Yes, you can freeze crispy pork chops. Wrap them in aluminum foil or plastic wrap and place them in freezer bags or containers. When properly wrapped, your crispy pork chops will retain their texture and taste for up to 3 months in the freezer. You can freeze the roasted green beans and squash, too. We recommend freezing the entire meal separately, but you can bring the crispy pork chops and roasted vegetables back together again for meals in the future.

Crispy Pork Chops and Roasted Vegetables

Crispy Pork Chops and Roasted Vegetables Ingredients:

  • 4 (4 oz.) boneless pork chops  
  • 2 teaspoon herbs de Provence  
  • ½ teaspoon sea salt  
  • ¼ teaspoon garlic powder  
  • ½ cup gluten-free breadcrumbs  
  • 1 large egg  
  • 2 teaspoon Dijon mustard  

For Vegetables  

  • 2 tablespoon olive oil, divided  
  • 5 cups green beans, trimmed  
  • 3 cups delicata squash, cut in half lengthwise/seeds removed/sliced into ½-inch pieces 
  • 1 tablespoon honey  
  • Sea salt and pepper to taste  
Crispy Pork Chops and Roasted Vegetables

How do you make Crispy Pork Chops and Roasted Vegetables?

We mentioned how easy this pork meal prep recipe is, right? Crispy pork chops and roasted vegetables is a one-pan meal, which means you cook everything on a single sheet pan. It also means fewer dishes to wash. We're saving you time, energy, and water! 

Since this is a sheet pan recipe, start by preheating your oven to 425 degrees. Get your sheet pan ready for cooking by greasing it with olive oil or cooking spray - don't skimp on the oil. Put the green beans in a bowl and drizzle them with olive oil and toss. Put the green beans in the middle of the baking sheet. Use the same bowl for the squash, but drizzle with honey and coat in olive oil. Place the squash below the green beans and sprinkle both with salt & pepper. The vegetables are ready for roasting - all we need is the crispy pork chops! 

Crispy Pork Chops and Roasted Vegetables

Next, grab two more bowls - one for the breading and another for the egg and Dijon mustard. Mix the breadcrumbs, herbs de Provence, garlic powder, and sea salt in one bowl, and set aside. Crack the egg into the other bowl and mix with Dijon mustard.

Take each pork chop and dip it in the egg & mustard mixture, shake off any excess, and dredge it in the breadcrumb mix. Repeat this process until all of the pork chops are covered. Place the breaded pork chops on the sheet pan with the vegetables and bake for 15 minutes. Flip the chops and vegetables, then bake for another 15 minutes. After the second flip and additional cook time in the oven, you have crispy pork chops and roasted vegetables. We told you that was easy!

Crispy Pork Chops and Roasted Vegetables

How to portion Crispy Pork Chops and Roasted Vegetables?

This pork meal prep recipe yields 4 meals. So, grab four of your favorite three-compartment meal prep containers (here's our favorite). Place one crispy pork chop and 2 cups of vegetables in each one. 

Swaps and Alterations:

Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.

More crispy meal prep recipes:

Crispy Pork Chops and Roasted Vegetables

Other tips for making Crispy Pork Chops and Roasted Vegetables:

  • Find the best quality pork chops you can afford. Look for heritage pork, which is from pigs that roam and forage outdoors. 
  • Season pork chops with a generous amount of salt & pepper for more flavor. 
  • Use a meat thermometer to check for doneness. If the pork chop's internal temperature is over 145 degrees, they dry out quicker.
Crispy Pork Chops and Roasted Vegetables
Crispy Pork Chops and Roasted Vegetables

Crispy Pork Chops and Roasted Vegetables

The one-pan oven-baked dinner is full of autumn herb flavor with French inspiration. Boneless pork chops are coated in breadcrumbs, Dijon mustard, and herbs de Provence before being baked alongside green beans and delicata squash for a satisfying meal with easy cleanup!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: dinner, Lunch, Main Dish
Cuisine: French
Diet: Gluten Free
Keyword: dinner, gluten free, high protein, lunch, Pork, pork chop
Servings: 4 servings
Calories: 385kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 4 4 ounce boneless pork chops
  • 2 teaspoon herbs de Provence
  • ½ teaspoon sea salt
  • ¼ teaspoon garlic powder
  • ½ cup gluten-free breadcrumbs
  • 1 large egg
  • 2 teaspoon Dijon mustard

For Vegetables

  • 2 tablespoon olive oil divided
  • 5 cups green beans trimmed
  • 3 cups delicata squash cut in half lengthwise/seeds removed/sliced into ½-inch pieces
  • 1 tablespoon honey
  • Sea salt and pepper to taste

Instructions

  • Preheat oven to 425ºF and liberally grease a large baking sheet with olive oil or cooking spray.
  • Combine green beans in a medium mixing bowl and drizzle with 1 tablespoon of olive oil. Toss to coat.
  • Spread green beans on the center of the baking sheet. Add squash to bowl and drizzle with honey and remaining tablespoon of olive oil. Toss to coat. Spread evenly on top or bottom of the baking sheet. Season green beans and squash with salt and pepper.
  • Add breadcrumbs, herbs de Provence, garlic powder, and sea salt to a shallow bowl and stir.
  • Heat egg and Dijon mustard in a separate shallow bowl. Dip each pork chop in egg mixture shaking off excess, then dredge in breadcrumbs on all sides. Place onto the baking sheet. Repeat with remaining pork chops.
  • Bake for 30 minutes, turning pork chops, acorn squash, and green beans after 15 minutes.
  • Place 1 pork chop in large compartments of 4 white MPOF containers. Divide green beans and squash between small compartments.

Nutrition

Serving: 1meal | Calories: 385kcal | Carbohydrates: 37g | Protein: 28g | Fat: 16g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

7 Foam Roller Exercises For Total Body Healing

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Have you ever heard of self-myofascial release? How about deep tissue massage?

Table of Contents

There you go...and isn't that something that you are ready for after a good workout or sporting event?

A good massage is great for working on your fascia (or connective tissue) to disengage adhesions or scar tissue from your muscles to help them heal and recover back to pre-workout condition.

What does a Foam Roller help with?

A foam roller is your self-myofascial release (deep massage) tool. It is an economical way to give yourself a great massage that will help release trigger points (hard knots) in muscles that will have tightened during intense physical activity.

When you exercise vigorously, your muscles relax and contract constantly. This intense contracting of your muscles generates a lot of lactic acid and other metabolic waste products in your muscle cells which form "trigger points" which is the cause of your aches and pains.

A good foam roller will do much, if done correctly, to roll those knots and waste fluids away to give you the relief and muscle recovery that you are looking for.

How do I use a Foam Roller?

A foam roller has many uses. Not only is it great for muscle recovery, but it can also be valuable in exercise warm up. It is useful in getting the circulation flowing to those muscles that you are going to be using.

Your foam roller can also be used as a prop during your exercise routine to improve posture, balance, and core training. There is no trick to foam rolling. It is simply the art of using your body's own weight to put pressure on your muscles where you need it by slowly rolling your body over the roller in the exact spots needed. And the nice thing is you are in complete control of where and how much pressure to use.

When learning to exercise with a new tool, sometimes one of the best ways to know how to use something is to learn what not to do.

Here are a few tips on mistakes to avoid:

  • You should avoid rolling too quickly. The whole point of foam rolling is to make a strong impact on your fascia and muscles. Moving too quickly would be wasted effort. Movements should be slow and steady.
  • Don't concentrate too long on one spot. You should instead make slow movements back and forth using varied pressure in short intervals (30 seconds or less). You can be in danger of causing nerve damage or bruised tissue by applying strong pressure for extended periods of time.
  • It is never a good idea to roll directly on a point of pain. This area might already be inflamed and to concentrate there can increase inflammation and thereby inhibit recovery rather than help. You should feel slight discomfort, but never intense pain.
  • Never roll your lower back directly. Your lower back muscles are too vulnerable and they constrict to safeguard the sensitive spine making rolling this area disadvantageous and possibly injurious.
  • Foam rolling should not last longer than 20 minutes or so if using as massage. And if you are a newbie at it, cut that time in half at first and work up to it.

What is the correct Foam Roller to purchase?

The answer this question depends on what you are thinking of using it for. If you are considering it mostly for self-myofascial release (deep tissue massage) as after exercise muscle recovery, you will want to determine which firmness suits you best.

One of the best ways to check this out is to go to your local sporting goods store and check out a variety of different ones to check which denseness feels the best to you.

Generally, foam rollers are a different color for different firmness levels. White foam rollers are the least dense and are great to use if you are using them during your exercise routine for balance and core training.

They are also great for those new to rolling. Blue or green has medium denseness and are better for more advanced core stabilization exercises. These are very popular to use in Pilate's class. Black is the color with the highest density and is great for those that want greater pressure for the deepest massage purposes.

Best Foam Roller

You will also want the roller with the correct length. They come in sizes ranging from 12-36 inches. If you are intending to use it for rolling your upper back, you will want a longer length to avoid rolling yourself off onto the floor.

Some rollers come with a textured pattern on them with varied dips and raised areas on the foam. Some are just smooth. Again, you might want to try some out at your local gym or sporting goods store to find which surface you like for the purposes that you are using it for.

Here are 7 Foam Roller Exercises For Total Body Healing:

  1. Lats
  2. Quads
  3. Adductor
  4. I.T. Band
  5. Glutes
  6. Hamstrings
  7. Calves
foam roller exercises

 

Foam Roller Exercises

Baked Buffalo Chicken Casserole (GF, Whole30)

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Table of Contents

If you're a fan of buffalo chicken, this Whole30 Baked Buffalo Chicken Casserole is a must-try! It packs all the traditional buffalo chicken flavors you love into a single, healthy dish. Plus, it's gluten-free, low-carb, and incredibly easy to make. This meal prep recipe is perfect for busy weekdays when you need something quick and satisfying.

Ingredients:

  • 1 lb. chicken breast, cooked and shredded
  • 3 ¾ cups cauliflower, riced (about 425g)
  • 1 small onion, diced
  • ½ cup carrot, diced
  • ½ cup celery, diced
  • ½ clove garlic, minced
  • 1 tablespoon Fourth & Heart ghee (or substitute with coconut oil or olive oil)
  • ¼ teaspoon black pepper
  • ½-3/4 cup buffalo sauce (adjust to taste)
  • ½ cup egg whites
  • Ranch dressing, as desired
  • Chives, for garnish
Whole30 Baked Buffalo Chicken Casserole

Tips for Busy People:

  • Use Pre-Cooked Chicken: Save time by using a store-bought rotisserie chicken or pre-cooked chicken breast. Simply shred the meat and add it to the casserole.
  • Meal Prep Ahead: This casserole is perfect for meal prep. You can assemble the casserole the night before and store it in the fridge. When you're ready to eat, simply bake it in the oven. It's a great way to have dinner ready with minimal effort.
  • Adjust Spice Level: If you like your buffalo chicken extra spicy, use a hot buffalo sauce. For a milder version, use a mild sauce or mix buffalo sauce with a little bit of ranch dressing to tone down the heat.
Whole30 Baked Buffalo Chicken Casserole

How to Store:

Store any leftovers in an airtight container in the refrigerator for up to 4 days. This casserole also freezes well. To freeze, let the casserole cool completely, then portion it into individual servings and freeze in airtight containers for up to 3 months.

Whole30 Baked Buffalo Chicken Casserole

How to Reheat:

Reheat individual portions in the microwave for 2-3 minutes or until heated through. If reheating from frozen, thaw overnight in the refrigerator and then microwave. Alternatively, you can reheat the entire casserole in the oven at 350°F (175°C) for 15-20 minutes, or until hot.

Whole30 Baked Buffalo Chicken Casserole

Serving Suggestions:

This Baked Buffalo Chicken Casserole is versatile and pairs well with various sides. Consider serving it with:

  • A crisp green salad drizzled with extra ranch dressing
  • Steamed broccoli or green beans for added veggies
  • A side of mashed cauliflower for a hearty, low-carb meal

Whole30 Compliant

This casserole is not only delicious but also Whole30 compliant, making it a great option for those following the Whole30 program. Whole30 is all about eating whole, unprocessed foods, and this casserole fits the bill perfectly.

It's made with real ingredients, free from grains, dairy, added sugars, and processed additives. The use of buffalo sauce provides that classic flavor without compromising your dietary goals. It's a perfect way to enjoy a hearty, flavorful meal while staying on track with Whole30.

Whole30 Baked Buffalo Chicken Casserole
If you love this recipe and want more Whole30 inspiration, make sure to check out these other 30 Whole30 Compliant meals!
Whole30 Baked Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

This Whole30 Baked Buffalo Chicken Casserole has all of the traditional buffalo chicken flavors that you love baked into one healthy dish! Gluten free, low carb and exceptionally easy. A meal prep recipe doesn't get any better than that!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 servings
Calories: 256kcal
Author: Nick Quintero

Ingredients

  • 1 pound Boneless Skinless Chicken Breast cooked & shredded
  • 425 grams cauliflower riced
  • 1 small onion diced
  • ½ cup Carrots diced
  • ½ clove garlic minced
  • 1 tablespoon ghee
  • ¼ teaspoon black pepper
  • ½ - ¾ cup buffalo sauce
  • ½ cup eggwhites
  • ranch dressing if desired
  • chives if desired

Instructions

  • Preheat oven to 400 degrees
  • Line a baking pan with parchment paper
  • Add ghee, onion, carrots, celery and garlic to a skillet and saute until onion is translucent and softened
  • Add cauliflower rice, shredded chicken, sauteed veggies, egg whites and buffalo sauce to a bowl
  • Mix well
  • Pour into lined baking pan
  • Bake covered for 25 minutes
  • Remove cover and bake an additional 20-25 minutes or until set
  • Top with ranch and chives, if desired
  • Divide between meal prep containers

Video

Notes

WW Smart Points= Green:4  Blue:1  Purple:1
__
Nutrition: 1 out of 4 servings
13g Carbs, 13g Fat, 24g Protein, 265 Calories

Nutrition

Serving: 1meal | Calories: 256kcal | Carbohydrates: 13g | Protein: 24g | Fat: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

7 Smoothie Cube Recipes That You Can Meal Prep

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Smoothies are a quick, delicious, and convenient way to pack in nutrients, making them a popular choice for breakfast or a snack on the go. But, have you ever wondered about the best ways to make smoothies even more efficient? Enter: Smoothie Cubes! In this post, we'll explore the benefits of smoothies, answer some frequently asked questions, and share seven healthy smoothie cube combinations that you can prep and freeze for effortless, tasty meals.

Why Are Smoothies Good for You?

Smoothies are an excellent way to consume a variety of fruits, vegetables, and other nutritious ingredients all in one go. They're packed with vitamins, minerals, fiber, and antioxidants, which can support overall health, boost your immune system, and even improve digestion. Plus, smoothies can be customized to meet your dietary needs, whether you're aiming for more protein, healthy fats, or fiber.

Benefits of Smoothies

  1. Nutrient-Dense: Smoothies allow you to blend multiple nutrient-rich ingredients into one tasty drink.
  2. Easy to Digest: Blending helps break down the fiber, making it easier for your body to absorb the nutrients.
  3. Convenient: Perfect for busy mornings or as a quick snack.
  4. Versatile: You can tailor them to your taste and nutritional goals.
  5. Hydrating: Many smoothies include a liquid base that contributes to your daily hydration needs.
image via rachl mansfield

How Much Time Does It Take to Make a Smoothie?

On average, it takes about 10-15 minutes to prepare a smoothie from start to finish. This includes washing, cutting, blending, and cleaning up. However, with smoothie cubes, you can significantly reduce this time. Simply pop a few pre-made cubes into your blender, add your favorite liquid, and blend-your smoothie is ready in less than a minute!

Think about it... if you can go from 10-15 minutes per morning to 5 minutes per morning, by having smoothie cubes on hand, that's over 40 hours per year of time saved. Talk about a time hack!

How Long Can a Smoothie Cubes Last in the Freezer?

Smoothie cubes can last in the freezer for up to 3 months when stored properly in an airtight container or freezer bag. This makes it easy to prepare large batches ahead of time, ensuring you always have a quick and nutritious option on hand.

Here is the tray that I used for these smoothie cubes. I like the silicone trays because they are easy to push the cubes out of. However, you need to make sure you have a thick tray so you're not spilling everywhere. Sheesh!

7 Healthy Smoothie Cube Combinations

Here are seven delicious and nutrient-packed smoothie combinations you can prep, freeze, and blend whenever you need a healthy boost:

  1. Green Goodness
    • Ingredients: Spinach, kale, banana, avocado, and a splash of coconut water.
    • Benefits: Packed with iron, vitamins A and C, and healthy fats.
  2. Berry Blast Antioxidants
    • Ingredients: Mixed berries (strawberries, blueberries, raspberries), Greek yogurt, and a hint of honey.
    • Benefits: Rich in antioxidants, protein, and calcium.
    • You can even turn this combo into a Smoothie Bowl.
  3. Tropical Delight
    • Ingredients: Pineapple, mango, banana, and a squeeze of lime juice.
    • Benefits: High in vitamin C and fiber, with a refreshing tropical taste.
  4. Chocolate Peanut Butter Dream
    • Ingredients: Banana, peanut butter, cocoa powder, and a touch of almond milk.
    • Benefits: A great source of protein and healthy fats, with a satisfying chocolatey flavor.
  5. Citrus Zinger
    • Ingredients: Orange, lemon, carrot, and ginger.
    • Benefits: Boosts your immune system with vitamin C and has anti-inflammatory properties.
  6. Creamy Coconut
    • Ingredients: Coconut milk, banana, pineapple, and chia seeds.
    • Benefits: Provides healthy fats, fiber, and a creamy tropical flavor.
  7. Matcha Mint
    • Ingredients: Spinach, banana, matcha powder, and a few fresh mint leaves.
    • Benefits: High in antioxidants, with a refreshing minty taste and a gentle caffeine boost.

How to Make Smoothie Cubes

  1. Blend Ingredients: Mix all your chosen ingredients in a blender until smooth.
  2. Pour into Ice Cube Trays: Divide the smoothie mixture evenly into ice cube trays.
  3. Freeze: Place the trays in the freezer for 4-6 hours, or until fully frozen.
  4. Store: Once frozen, transfer the cubes into labeled freezer bags or airtight containers.
  5. Use: When ready to make a smoothie, add 4-6 cubes (depending on your preferred consistency) to your blender with your choice of liquid (like water, milk, or juice), blend until smooth, and enjoy!

Related: Meal Prep Kitchen Tools That Your Kitchen Needs

Prepping smoothie cubes is a fantastic way to save time while still enjoying all the nutritional benefits of a fresh smoothie. By following these seven healthy combinations, you'll always have a delicious, nutritious option ready to go, without the hassle of daily prep.

Ready to give it a try? Let me know your favorite go-to smoothie combo!

3 Easy Power Salad Bowls for Meal Prep

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Power Salad bowls are a delicious and nutritious way to make lunch or dinner easy and loaded with flavor! Flavors such as Fall Harvest, Steak, Blue Cheese & Kale, and Greek Arugula will keep your tastebuds coming back for more! No boring salads, or meal prep recipes, around here! 

Greek Arugula Power Salad

If there is one thing we love around here, it's salads. No, we don't mean boring salads with lettuce, tomato, cucumbers, and balsamic vinegar. Nope, it's a flavorful, hearty, protein-packed, bowl with a good combination of mix-ins! 

The possibilities for salad combos are endless, just endless! But, it doesn't matter how you create your salad, if it's getting soggy before you're eating it during the week, it's going to be straight-up terrible.

That's why we were so excited to see GoodCook® launch their new salad meal prep containers that are bowl-shaped! Not only are they the perfect shape and size for these three nutrient-dense power salad bowl recipes, but they also come with a 2-ounce condiment cup on top to ensure that your main salad ingredients don't get soggy between Sunday meal prep and when you enjoy them during the week. We want to shake hands with the genius who came up with that! No more soggy salads around here! 

Plus, they have a domed shape lid that makes shaking all of those tasty salad ingredients, with your dressing, together extra easy! You won't have to worry about trying to mix your salads and having them fall out of the bowl or not be evenly coated.

Size Matters! 

And if you're wondering, which we know you macro counters are, the main compartment is 4 cups in size, which makes it just right for getting a balance of protein, carbs, veggies, and healthy fats. Try to stick with about 2 cups greens/veggies, ½ cup protein, ½ cup starch, ¼ cup healthy fats, and ¼ cup fun toppings like dried fruit. 

We have even found the dressing container (see that fun little 2-ounce dressing holder on the side!) to work great for salsa, olives, cheese, nuts, seeds, dried fruits, etc! Heck, it even works if you want to take a bit of salt and pepper with you for a meal. We all know how salt will wilt your greens real quick! 

Let's take a look at these 3 easy power salad bowl meal prep recipes that we are currently eating on repeat!  

Kale Steak Power Salad

Kale Steak Power Salad

This steak and blue cheese bowl is full of rich flavor that keeps your taste buds guessing! Crunchy fennel adds licorice depth while tangy blue cheese complements the robust steak. This salad is great for cooler months with comforting roasted Brussels sprouts and sweet potatoes. 

To make this salad, you will need:

For Lemon Herb Dressing  

  • ¼ cup olive oil  
  • ¼ cup fresh lemon juice  
  • ½ cup fresh parsley  
  • 1 tablespoon raw honey  
  • 1 teaspoon dried basil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon sea salt  
Kale Steak Power Salad

For Steak  

  • 2 teaspoon olive oil for greasing  
  • 1 lb. sirloin or strip steak 
  • 1 teaspoon sea salt 
  • ¼ teaspoon cracked black pepper  

For Salad  

  • 2 tablespoon olive oil 
  • 2 cups chopped sweet potatoes  
  • 2 cups halved Brussels sprouts  
  • 8 cups shredded kale  
  • ½ cup thinly sliced fennel bulb 
  • ½ cup blue cheese 
  • ⅓ cup chopped pecans 
  • ½ cup lemon herb dressing (above)  

You can grab the full recipe HERE!

Kale Steak Power Salad

Fall Harvest Power Salad

Fall Harvest Power Salad

This autumn-inspired salad is made with a mix of raw and roasted vegetables. Butternut squash adds staying power. Tangy cranberries and crunchy walnuts add fall flavor. Use ready-made rotisserie chicken for quick and easy prep!

To make this salad, you will need:

For Lemon Herb Dressing  

  • ¼ cup olive oil  
  • ¼ cup fresh lemon juice  
  • ½ cup fresh parsley  
  • 1 tablespoon raw honey  
  • 1 teaspoon dried basil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon sea salt  
Fall Harvest Power Salad

Ingredients For Salad

  • 8 cups watercress  
  • 1 lb. cooked shredded chicken breast (rotisserie recommended)  
  • 4 cups peeled/cubed butternut squash  
  • ½ cup dried cranberries  
  • ½ cup raw walnuts  
  • ½ cup lemon herb dressing  (recipe above)

You can find the full recipe HERE! 

Greek Arugula Power Salad

Greek Arugula Power Salad

Lemon herb dressing doubles as a quick marinade for chicken in this Mediterranean-inspired bowl. It's rich in protein from both white beans and chicken with plenty of veggies to keep the salad interesting like feta cheese, olives, and tomatoes.

To make this salad, you will need:

For Lemon Herb Dressing  

  • ¼ cup olive oil  
  • ¼ cup fresh lemon juice  
  • ½ cup fresh parsley  
  • 1 tablespoon raw honey  
  • 1 teaspoon dried basil  
  • 1 teaspoon dried thyme  
  • ½ teaspoon sea salt  

For Chicken 

  • 1 lb. chicken breast 
  • 2 tablespoon lemon-herb dressing  
Greek Arugula Power Salad

For Salad  

  • 8 cups arugula  
  • 1 cup grape tomatoes, halved  
  • 1 cup chopped baby cucumber  
  • 1 cup white beans, drained 
  • ½ cup green olives  
  • ½ cup sliced red onion  
  • ½ cup feta cheese  
  • ⅓ cup lemon herb dressing  

Check out the full recipe HERE! 

If you're looking for more ways to use these hand meal prep bowls, make sure to check out our 3 ways to make grain bowls, our vegan oatmeal with sauteed apple recipe, or get creative with your own meals and show us what you make in these bowls! 

3 Easy Power Salad Bowl Meal Prep Recipes

Protein Peanut Butter Energy Bites

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These Protein Peanut Butter Energy Bites are high in protein, healthy fats, and fiber. In 10 minutes, you can make this snack with healthy ingredients you probably have in your pantry!

Protein Peanut Butter Energy Bites

So, we will admit. We kinda have a thing for sweet breakfast ideas. First, there were the Cinnamon Raisin Almond Butter Bites, then the overnight french toast. And now, we bring you these incredible Peanut Butter Energy Bites! It's no wonder breakfast is our favorite meal of the day.

This recipe requires has a lot going for it. You don't need to bake it. It's both vegan and gluten free. You likely have the ingredients on hand. Expensive? Nope. It's just cents a serving!  We love it as an afternoon snack just because, or before or after a workout. Heck, call it dessert.

And we almost forget to mention that it is loaded with protein, fiber, and healthy fats, which we all know are essential components to fat loss. So, make a batch or two or three this meal prep Sunday. Share them with friends or co-workers or keep them all for yourself because we know how hard you work. And everyone deserves a little something sweet every day. Denial doesn't work. Creatively satisfying your cravings does work, however.

Protein Peanut Butter Energy Bites Ingredients

  • 1 ½ cups old-fashioned rolled oats
  • 2 tbsp. unsweetened cocoa powder
  • 2 tbsp. ground flax
  • 2 tbsp. agave nectar
  • ½ cup peanut butter, or nut butter of choice
  • ½ cup vanilla protein powder
  • ¼ cup chia seeds
  • 1 cup water

How to Make Protein Peanut Butter Energy Bites

The key here to help all of this stick together is making a chia and protein powder base with water. These ingredients come together first. Then, they get combined with peanut butter, agave, flax, cocoa powder, and oats. Finally, you roll them into balls and refrigerate them to set. But if you're impatient? It's totally ok to eat one right away. They just won't be as firm.

Protein Peanut Butter Energy Bites

Substitutions and Alterations

You know you're already tempted to do this, so go ahead. Add chocolate!

  • Mix in ¼ cup of mini semisweet chocolate chips.
  • Almond or cashew butter can be swapped for peanut butter.
  • You can use other types of oats, such as the instant.
  • Feel free to use a chocolate protein powder if you're amping up the chocolate flavor.
  • Finely chopped almonds or walnuts would be delicious in here, too. Mix in ¼ cup.
  • Use maple syrup or honey instead of agave.
Protein Peanut Butter Energy Bites

How to Store Protein Peanut Butter Bites

Store these protein balls in the refrigerator for up to one week or in the freezer for up to one month. Either way, make sure they're in a sealed, airtight container. When it's time, defrost in the fridge overnight if possible. They don't take well to the microwave and eating them frozen might be a little uncomfortable on your teeth.

More Protein Bite Recipes:

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

Protein Peanut Butter Energy Bites

Protein Peanut Butter Energy Bites

These Protein Peanut Butter Energy Bites are high in protein, healthy fats, and fiber. In 10 minutes, you can make this snack with healthy ingredients you probably have in your pantry!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 18 bites
Calories: 117kcal
Author: Nick Quintero

Ingredients

  • 1 ½ cups old-fashioned rolled oats
  • 2 tbsp. unsweetened cocoa powder
  • 2 tbsp. ground flax
  • 2 tbsp. agave nectar
  • ½ cup peanut butter
  • ½ cup vanilla protein powder
  • ¼ cup chia seeds
  • 1 cup water

Instructions

  • In a medium bowl, combine the protein powder, chia seeds, and water. Place it in the refrigerator for five minutes, or until it starts to gel.
  • In a separate, larger bowl, combine the oats, cocoa powder, flax, agave nectar, and peanut butter. Add the chia gel to this bowl and stir to combine.
  • Roll the batter into 1-inch balls with your hands. Keeping your hands wet with water will help prevent the balls from sticking to them.
  • Place the balls in a container in the refrigerator for 20 minutes to set up. Then enjoy! These bites can be stored in the refrigerator for up to one week or in the freezer for up to one month.

Notes

WW Smart Points= Green:3  Blue:3  Purple:3
__
Nutrition For 1 Bite:
8g Protein, 5g Fat, 10g Carbs| 117 Calories

Nutrition

Serving: 1ball | Calories: 117kcal | Carbohydrates: 10g | Protein: 8g | Fat: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pin it for later!

energy protein bites recipe

Classic Favorites to Try in 2024

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We're looking back at the most popular recipes of 2017-a year that brought some delicious classics to our kitchens. While trends come and go, these top recipes have stood the test of time. Whether you're a long-time fan or new to these dishes, they're just as tasty and relevant today as they were back then. Let's revisit these favorites and see why they deserve a spot on your 2024 cooking list.

These recipes gained massive popularity among US cooks in 2017, and it's easy to see why. They offer comfort, flavor, and are perfect for any occasion. We've given each a healthy twist, so you can enjoy these dishes without compromising your dietary goals. Whether you're meal prepping or looking for a family dinner idea, these recipes will bring a taste of nostalgia with a modern touch.

List the Top Recipes with Updates:

One Pan Paleo Beef Stroganoff recipe

Why it was popular in 2017: A hearty, creamy dish that's perfect for cold nights.
Why it's still a favorite in 2024: This classic comfort food is easy to make and satisfies even the pickiest eaters. Our healthier version uses lean beef and low-fat sour cream, perfect for a lighter option.

One Pan Paleo Beef Stroganoff

Gluten Free Apple Crisps recipe

2017 Favorite: A sweet, crunchy dessert that brings the taste of fall to your kitchen.
2024 Twist: We've added oats and nuts for extra crunch and nutrition, making it a wholesome dessert or breakfast option.

Skinny Corn Casserole recipe

Classic Appeal: A staple at family gatherings and holidays, this dish is beloved for its creamy, corny goodness.
Healthy Update: We've reduced the sugar and used whole-grain cornmeal, so it's still delicious but better for you.

Skinny Corn Casserole

DIY Brine Turkey recipe

Thanksgiving Star in 2017: Known for making the turkey juicy and flavorful.
Still in Demand: Perfect for any holiday or large gathering, brining ensures a moist, tender turkey. Try our spice-infused brine for a new twist this year.

DIY Turkey Brine Recipe

Zucchini recipe

2017's Veggie Hero: Zucchini was a popular choice for its versatility and health benefits.
Today's Use: From zucchini noodles to baked chips, our recipes showcase zucchini's adaptability and help you include more veggies in your diet.

Chicken Parmesan recipe 

An Italian Classic: Breaded chicken with marinara sauce and cheese; a family favorite.
Modern Take: Baked instead of fried, with whole-wheat breadcrumbs, this version is lighter but still packed with flavor.

Air Fryer Chicken Parmesan

Pork Chops recipe (One Pan Ranch Pork Chops and Veggies)

Simple yet Delicious: Juicy, flavorful pork chops were a 2017 hit.
Current Favorite: Marinated in herbs and spices, then grilled or baked, these pork chops are easy to prepare and perfect for meal prep.

pork chop recipes

Hard Boiled Egg recipe - How to Cook Eggs

A Staple of Simplicity: Great for snacks, salads, or breakfast on the go.
Pro Tip: Learn the best way to boil eggs for perfect results every time-no more overcooked yolks!

Breakfast PRO Power Bowl

Yams recipe (Sweet Potato Waffle Meal Prep)

2017's Comfort Food: Sweet and starchy, yams are perfect for side dishes.
Healthier Version: Try them roasted with a drizzle of olive oil and herbs, or make a yam mash without added sugar for a healthy side.

Related: Learn How To Make Sweet Potatoes in the Crockpot or Slow Cooker here.

Air Fryer Rosemary Sweet Potato Wedges with Garlic Aioli

Sausage Lovers Hashbrown Casserole recipe

Breakfast Favorite: A creamy, cheesy dish that's loved by many.
Lighter Option: Use Greek yogurt and reduced-fat cheese to keep it deliciously creamy but with fewer calories.

Sausage Lover Meal Prep Casserole

These classic recipes from 2017 continue to delight, and now you can enjoy them with our healthier spins. Which of these top recipes are you excited to try or revisit this year? Let us know in the comments below or tag us on social media with your creations! Want more timeless recipes? Check out our updated list for 2024, featuring new favorites and modern classics.

Korean Beef Bowl (Sticky Beef) - Easy 15 Minute Meal Prep

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This is one of my favorite meal preps, probably ever. 15 Minute Meal Prep - Korean Beef Bowl with rice. It has so much flavor and there are even ways to customize it.

Dinner doesn't get much easier (or more delicious) than this! Ground beef recipes are always a go-to for quick and easy meals, but let's be honest-they can sometimes feel a little predictable, like tacos or spaghetti.

Enter this sticky beef recipe, which is anything but boring. Packed with flavor, a little spice, and a hint of sweetness, this dish is sure to be a hit with both adults and kids alike. Plus, it's incredibly simple to make and perfect for busy weeknights when you need to get dinner on the table fast.

korean-beef-bowl-ingredients

Why This Sticky Beef Recipe Stands Out:

This Korean beef recipe is the perfect balance of savory, sweet, and a little spicy. The sesame oil and chili oil give it a rich, nutty flavor with just the right amount of heat. The brown sugar adds a hint of sweetness, making it a crowd-pleaser for both kids and adults. It's not your average ground beef dinner-this dish is bursting with flavor and texture.

Tips for Making This Recipe:

  1. Customize the Heat Level: The chili oil adds a bit of spice, but you can adjust it to suit your taste. Add more chili oil for a spicier kick, or leave it out entirely if you're serving picky eaters. I usually add sriracha over the top, when I'm ready to eat.
  2. Add Vegetables: Want to make this meal even more balanced? Toss in some veggies like bell peppers, snap peas, or broccoli while you cook the beef. They'll soak up all that delicious sauce, adding even more flavor to the dish.
  3. Use Different Proteins: While ground beef is perfect here, you can swap it out for ground turkey, bison, pork, or chicken for a lighter or leaner option.
  4. Make it Gluten-Free: Simply substitute the soy sauce with tamari or coconut aminos to make this dish gluten-free.
  5. Cut down on cook time: Try using the Minute Rice Cups of pre-cooked rice. You can heat up 1-cup portions in just one minute.

How to Store and Reheat:

Storing: Store leftovers in an airtight container in the refrigerator for up to 3 days. You can find more information about the meal prep containers that I recommend, HERE.

Reheating: To reheat, warm in a skillet over medium heat until heated through, or microwave in 30-second intervals, stirring occasionally. If the sauce thickens too much during storage, add a splash of water or broth when reheating.

This sticky Korean beef recipe proves that a quick dinner doesn't have to be boring. The flavorful sauce combined with tender ground beef and jasmine rice makes for a meal that's both satisfying and delicious. Whether you're whipping it up for a weeknight meal or adding it to your meal prep rotation, this recipe is sure to become a new favorite.

Give this sticky beef recipe a try and let us know what you think! Don't forget to share your creations with us on social media by tagging @MealPreponFleek.

sticky beef and rice korean beef (2)

For more Asian Inspired Meal Prep, here are some of good ones:

Happy cooking!

sticky beef and rice korean beef (2)

Easy Korean Beef Bowl - Sticky Beef Bowl

Make this Korean Beef Bowl meal prep for your husband of boyfriend. He'll love it and you can thank me later.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Lunch
Cuisine: Korean
Keyword: Beef
Servings: 4 servings
Calories: 707kcal
Author: Meal Prep Mondays

Ingredients

  • 1.5 pound ground beef
  • 3 cups jasmine rice
  • ¼ cup brown sugar packed
  • ¼ cup reduced sodium soy sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon chili oil or more to taste
  • 1 tablespoon vegetable oil
  • 1 tablespoon garlic minced
  • 2 ea green onions thinly sliced

Instructions

  • In a small bowl, whisk together brown sugar, soy sauce, sesame oil, red pepper flakes and ginger.
  • Heat vegetable oil in a large skillet over medium high heat. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  • Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  • Serve immediately, garnished with green onion and sesame seeds, if desired.

Video

Nutrition

Serving: 1meal | Calories: 707kcal | Carbohydrates: 48g | Protein: 34g | Fat: 41g | Saturated Fat: 14g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 2g | Cholesterol: 121mg | Sodium: 693mg | Potassium: 585mg | Fiber: 1g | Sugar: 14g | Vitamin A: 7IU | Vitamin C: 1mg | Calcium: 63mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Healthy Homemade Ranch Dressing

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Ditch the bottled dressing, with its questionable ingredient list and sketchy nutritional profile. Healthy homemade ranch dressing is totally doable!

Making ranch dressing for the first time may sound like a chore, but once you gather up what's needed and tackle it for the first time, you'll be glad you did!  It's so much more flavorful, for starters. We know it can be so hard to find ranch dressing without a long list of ingredients, this recipe will show you how to make healthy homemade ranch dressing with a clean ingredient list. 

DIY Homemade Ranch Dressing Graphic

How to Make Homemade Ranch Dressing

It's pretty simple. Gather Greek yogurt, plain, and a list of ingredients easily found in your pantry or after a quick trip to the grocery store. Dried parsley, chives, and dill give it that signature herbal taste, and lemon juice and white rice vinegar add some acidity and flavor. Seasoned with salt and pepper, along with onion and garlic powder, this ranch dressing is so easy. You'll wonder why you never made it before.

Substitutions and Alterations

Make this recipe vegan by using a non-dairy plain yogurt.

Use fresh herbs instead of dried ones. To adjust the amounts, aim for a tablespoon each of roughly chopped parsley, dill, and chives. And then let the food processor do the rest of the work.

If you don't have white rice vinegar, which tends to be a little sweeter, try using white wine vinegar or up the amount of lemon juice. Alternatively, you can try apple cider vinegar, but that won't be as sweet. However, just keep in mind that if you do make adjustments with the vinegar type, taste the dressing. Course correct the flavor if needed. Eventually, you'll have a recipe you'll love.

You can also try this tasty Jalapeno Ranch recipe!

How to Store Healthy Ranch Dressing

Once you've prepped this dressing, keep it in an airtight container in the fridge. We like storing dressings in glass jars with lids. Label it with the date and contents if you've a habit of letting foods go awol in your fridge. It ought to stay fresh for about 5 days. After that, it might start to develop a funny smell. But again, you've seen how easy this is, so it will be a snap to whip it up again.

We don't recommend freezing this dressing. It's not a good scene.

What Do I Do With Ranch Dressing?

We know you'll want to toss it in your salad, or maybe use it for Buffalo wings or chicken tenders. Ranch dressing is great to dip your favorite veggies in it (carrot and celery sticks?). But there are plenty of other ways to enjoy it. Use it in the following recipes:

Out of ideas but not out of dressing? Ranch dressing happens to be great drizzled over cooked chicken breasts or pork chops. Just thin it out a little bit with water. We wouldn't judge you, either, if you happened to dip some potato wedges or French fries in that ranch dressing. (Can't knock it till you've tried it!)

DIY Ranch Dressing

Healthy Homemade Ranch Dressing

Healthy Homemade Ranch: A creamy, light dressing made with Greek yogurt and fresh herbs. Perfect for salads, dips, or wraps all week long.
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Prep Time: 5 minutes
7 minutes
Total Time: 12 minutes
Course: Salad, Sauce
Cuisine: American
Diet: Gluten Free
Keyword: ranch dressing
Servings: 16 servings
Calories: 10kcal
Author: Nick Quintero

Equipment

  • 1 Food Processor

Ingredients

  • 1 cup plain nonfat Greek yogurt
  • 1 teaspoon dried parsley
  • 1 teaspoon dried chives
  • 1 teaspoon dried dill
  • 1 teaspoon onion powder
  • 1 teaspoon lemon juice
  • 1 teaspoon rice vinegar
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ¼ teaspoon sea salt
  • 1 tablespoon water or more as needed to achieve desired consistency

Instructions

  • Place all ingredients into a magic bullet or food processor and process until combined and smooth.
  • Serve as a dip or dressing (just add more water to thin out to desired consistency.

Notes

If the tartness of the Greek Yogurt is too much, you can use raw cashews and unsweetened almond milk instead. This also makes it plant-based!

Nutrition

Serving: 2tablespoon | Calories: 10kcal | Carbohydrates: 1g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Trans Fat: 0.001g | Cholesterol: 1mg | Sodium: 42mg | Potassium: 33mg | Fiber: 0.1g | Sugar: 0.4g | Vitamin A: 215IU | Vitamin C: 2mg | Calcium: 19mg | Iron: 0.1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Tips for Storebought Ranch Dressing

If you'd rather just buy the dressing yourself, this is the brand we'd recommend because of its pronounceable ingredient list and friendliness to paleo meal prep.

Primal Kitchen Ranch Dressing

Primal Kitchen Ranch Dressing
DIY Healthy Homemade Ranch Dressing Recipe

What do you like using ranch dressing for? Let us know what you think in the comments below!

Sugar-Free Coconut Balls (Fat Bombs)

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These sugar free coconut balls are naturally sweetened with coconut, cinnamon, and stevia. A no-bake, low-carb snack you can't go wrong with! 

It's snack attack time and Fat Bombs are all the rage! We can't live without snacks during the work week. We start early in the morning, and have breakfast and lunch. But probably like you, by mid-afternoon we are in need of a little pick-me-up before our workout, or before the drive home to make dinner and do all the things. Sure, we love energy balls, too, but this meal prep recipe has a special place in our hearts. This is where recipes like Sugar-Free Coconut Balls 'roll' in. (Yeah, we just went there!)

Why Make Sugar-Free Coconut Balls?

Sugar Free Coconut Balls

These healthy, no-bake bites are just the thing to keep your energy up and your sugar cravings away. The natural sweetness of coconut is incredible and coconut butter makes them delectable and satisfying. They are quick and easy to make, keto-friendly, paleo-friendly, vegan and gluten-free. How often do you find a recipe that checks off ALL of those boxes? This is the definition of healthy meal prep--er, snack prep.  It's a bit of a unicorn of a recipe, something that works for almost anyone you know and a must for any coconut lover!

Sugar Free Coconut Balls

Sugar-Free Coconut Balls Ingredients

  • 1 cup coconut butter 
  • 1 cup unsweetened shredded coconut 
  • ½ tsp. cinnamon 
  • Stevia powder to taste 

How to Make Sugar-Free Coconut Balls (Fat Bombs)

This couldn't be simpler. Melt the coconut butter, along with the cinnamon and stevia powder to taste in a double boiler. What's that? It's simply a heat-safe bowl you can place over the top of a pot of water on your stovetop. Heat the water in the pot until it boils and then the bowl rests over top (it has to be the same diameter as the pot). We use a double boiler here because it gently melts ingredients. Please, do not microwave these ingredients in order to melt them, or you'll just end up with a mess. And a mess does not coconut balls make!

Transfer to the fridge to let it chill and set up, and then roll into balls. Once you've rolled them into balls, pop them back into the fridge to set for about 20 to 30 minutes. Then, finally, roll the balls in shredded unsweetened coconut. Delicious! 

Coconut Oil Vs. Coconut Butter

You might be familiar with coconut oil, but not coconut butter. The latter contains ingredients that the oil does not. Namely, coconut butter is made from the fruit of the coconut, or the meat, along with the oil. It's pureed and you can use it like a spread-think of it like a tropical peanut butter of sorts.

How to Serve Coconut Balls

If you are like us your snacks also double as desserts, so come meal prep time on Sunday you can count this recipe as a double win. To go the dessert route, serve alongside some sliced mango or pineapple, or both. Or maybe even papaya. They are also really good with berries, too. 

How to Store Sugar-Free Coconut Balls

There are no two ways about it. These little treats need to be refrigerated to stay firm. You don't want them at room temperature because they will get gloppy and melt.

Tips for Coconut Balls

  • Keep these bites chilled. There is nothing more terrible than melted Sugar-Free Coconut Balls all over the bottom of your lunch box. An ice pack, please!
  • A little stevia goes a LONG way. If you've never worked with it before, add a teensy bit (like ¼ teaspoon or so) to see how it tastes. Or skip it entirely!
  • Instead of cinnamon, try nutmeg or cardamom with these coconut balls. 
  • We also like ½ teaspoon of vanilla extract or, if you're really loving the tropical vibe, ½ tsp. of coconut extract just makes this taste even better. 

More Energy Ball Recipes:

Sugar Free Coconut Balls
Sugar Free Coconut Balls

Sugar-Free Coconut Balls

These sugar-free coconut balls are naturally sweetened with coconut, cinnamon, and stevia. It's a no-bake, low-carb snack you can't go wrong with!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 40 minutes
Total Time: 40 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 balls
Calories: 196kcal
Author: Nick Quintero

Ingredients

  • 1 cup coconut butter
  • 1 cup unsweetened shredded coconut
  • ½ teaspoon ground cinnamon
  • stevia powder to taste

Instructions

  • Combine coconut butter, cinnamon, and stevia in a glass bowl over a double boiler and heat until everything melts.
  • Transfer the bowl to the refrigerator for 20 to 30 minutes until firm but still pliable. Remove from the refrigerator and roll into 12 balls.
  • Return the balls to refrigerator for another 20 to 30 minutes to set.
  • Sprinkle the shredded coconut onto a plate. Remove the coconut balls from the oven and roll them in the coconut.
  • Keep refrigerated in a covered, airtight container for up to 14 days or freeze for up to a month.

Notes

WW Smart Points= Green:5  Blue:5  Purple:5
__
Nutrition for 1 out of 12 balls:
2g Protein || 18g Fat || 6g Carbs || 196 Calories

Nutrition

Serving: 1ball | Calories: 196kcal | Carbohydrates: 6g | Protein: 2g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

17 Meal Preps That Are Better Than Takeout 

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Takeout can have a tremendous cost and negative effect on a family's finances. According to research by (Dave) Ramsey Solutions, the average American family spends nearly $200 per month, or close to $2400 per year, on takeout alone.

We don't know about you, but this sounds like a very low estimate, especially with many metropolitan singles spending that in a week on takeout. Money Under 30 suggests the average $15 takeout would cost only around $5 to make at home.

If you'd like to save money, have higher quality food with more leftovers, healthy, and have better-tasting meals, we have made this list for you! We have put together our top 17 meal preps that are better than takeout.

Thai Basil Chicken

Besides tasting amazing, this restaurant quality meal can be made in 10 minutes! Add your favorite steamed veggies, and if you'd like, a whole grain like rice or quinoa.

(Carbs: 22g - Protein: 41g - Fat: 12g)

Thai Red Curry Chicken

Enjoy all the spicy flavors of restaurant-style curry without leaving the house! This red chicken curry is full of creamy texture, high in protein, and rich in antioxidants. Best of all it's served over cauliflower rice for a Paleo-friendly recipe.

(Carbs: 42g - Protein: 37g - Fat: 26g)

Thai Yellow Curry Chicken

Classic Thai flavors of ginger and lemongrass make this Whole30-compliant curry one not to be missed! This recipe calls for chicken, but pork and beef are also used in Thai yellow curry and would make good substitutions. Serve on cauliflower rice to complete the meal.

(Carbs: 24g - Protein: 40g - Fat: 15g)

Instant Pot Honey Sesame Chicken

Dinner is ready in less than 30 minutes with this freezer-friendly honey-sesame chicken. Simply freeze diced chicken and marinade in a zip-top bag, thaw, and dump in the instant pot for an ultra-tender and flavorful dinner that beats takeout!

(Carbs: 82g - Protein: 55g - Fat: 11g)

Slow Cooker Asian Pot Roast

Sometimes we don't have time to cook in the evening, that's what makes slow cookers so convenient. Pot roast made easy in a crockpot with an Asian twist. Amazingly tender and flavorful. Gluten-free. If you feel more comfortable cooking while at home, to save time try using an Instant Pot or pressure cooker.

(Carbs: 30g - Protein: 49g - Fat: 19g)

Air Fryer Egg Rolls

Ditch takeout and make these gluten-free air fryer eggrolls that cook up crisp using Paleo-friendly coconut wrappers. They fry in just 3 minutes with a veggie and chicken filling that keeps you feeling full.

(Carbs: 36g - Protein: 10g - Fat: 24g)

Five-Spice Beef and Broccoli

This lean and aromatic stir fry is full of warm spices like ginger, clove, and star anise adding complexity to stir fry staples broccoli and sirloin. Serves oven sautéed cauliflower rice, this dish is satisfying without being high in carbs or calories!

(Carbs: 32g - Protein: 33g - Fat: 23g)

Beef and Vegetable Fried Rice

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

(Carbs: 46g - Protein: 32g - Fat: 11g)

Orange Chicken

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

(Carbs: 64g - Protein: 52g - Fat: 19g)

Instant Pot Cashew Chicken

Not only is this cashew chicken recipe packed with flavor, but it's super easy to make as well as Whole30 and gluten-free compliant! What's not to love?

(Carbs: 46g - Protein: 55g - Fat: 17g)

Chipotle Brown Rice Bowl

If you're craving the spicy flavor of your favorite Mexican spot, try this chipotle brown rice grain bowl with fiber-rich black beans, brown rice, and smoky grilled chicken.

(Carbs: 45g - Protein: 33g - Fat: 24g)

Chicken Tikka Masala

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

(Carbs: 67g - Protein: 40g - Fat: 20g)

Almond Butter Chicken Thighs

This savory almond butter chicken thigh recipe is a one-pan meal that is full of nutty flavor. The recipe is low carbs, high in protein, and sweetened with a low glycemic sweetener to add a slight sweetness to the recipe without a sugar spike!

(Carbs: 21g - Protein: 26g - Fat: 33g)

Sweet Potato Wedges with Tahini

Enjoy healthy fries and dip for a different take on snacking! Sweet potato wedges with an addicting spice blend dipped in runny tahini.

(Carbs: 44g - Protein: 6g - Fat: 12g)

Vegan Chickpea Curry and Basmati Rice

Vegan Chickpea Curry & Basmati Rice is our fast, easy and healthy take on a very popular recipe, curry. Loaded with plant-based protein and fiber from chickpeas, a flavorful curry sauce that is made with only 5-ingredients and then served over soft and fluffy aromatic basmati rice. This meal prep curry recipe will be a new favorite if you are looking to keep your meals fast and flavorful. 

(Carbs: 62g - Protein: 10g - Fat: 15g)

Air Fryer Chicken Parmesan

Enjoy the crispy golden flavor of authentic chicken Parmesan without frying in oil! Chicken is coated in Italian herbs and gluten-free breadcrumbs before air frying for a restaurant-style Italian dinner.

(Carbs: 28g - Protein: 32g - Fat: 18g)

Air Fryer Popcorn Chicken

Enjoy all the flavor of popcorn chicken minus the deep frying! Instead, bite-sized pieces of chicken are dredged in almond flour before air frying until golden brown. Served alongside coleslaw, this is Paleo comfort food at its best!

(Carbs: 27g - Protein: 30g - Fat: 32g)

Do You Dare? Dueling Partner Dorm Room Workout

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Do you wanna challenge your roommate to duel while working out? We've got a solution for your workout needs, especially if you're feeling a little competitive If you're in need of a dorm room workout for those days when you simply want to lounge in your sweats and study! Do you have a roommate who enjoys exercising as much as you do? Then get ready for a great dorm room workout where you and your roommate will be dueling.

For this workout, the only thing you will need is a towel or sheet depending on the length needed to complete the exercises. To play it safe, have both on hand so you can easily transition to one or the other based on your needs. Also, make sure the area around you is free from things that could injure you or cause you to fall/trip.

Dorm Room Workout

Dueling Exercise 1: Squats

For this exercise, stand facing each other and both of you will grab the towel or sheet with both hands. At the same time, both of you will go down into a squat until your upper legs are parallel to the ground. Then, come back up. Use each other for stability, allowing you both to sit back into the squat to take the pressure off your knees.

Dueling Exercise 2: Chest Press

Stand back-to-back and wrap the towel or sheet around both of you so that one of you has your arms extended while the other has your hands back against their sides. As one of you pushes the sheet out, the other resists the motion. Once your arms are straight out, your roommate will push the sheet out in front of them while you resist the movement. As one person pushes (the concentric part of the motion), the other resists (the eccentric part), and you go back and forth.

Dueling Exercise 3: Row

Sit on the floor with your legs straight out, touching your roommate's. Both of you should sit with your backs straight, holding the towel or sheet with both hands at shoulder width. Take turns pulling backward in a rowing motion until your hands are at your sides and your roommate's upper body leans towards you. Your roommate should resist your rowing motion. Then switch, and your roommate rows while you resist. It's a fun way to work out without realizing immediately how much effort you're putting into it!

Dueling Exercise 4: Biceps Curl/Triceps Pushdown

One of you will be on your knees while the other stands in front. The person on their knees will use their triceps to push the towel down in front of them while the standing roommate resists the movement. The standing roommate then completes a biceps curl while the person kneeling resists. Once the set is complete, reverse roles.

Dueling Exercise 5: Shoulder Press Handstand

Use your dueling partner to steady you while you get into a handstand position. Slowly lower yourself down until the top of your head barely touches the floor, then push yourself back up (your roommate can assist if needed). Once the set is complete, reverse roles. Be very careful with this, especially if it's a new pose for you. Feel free to ask a resident yogi or gymnast in your dorm room to demonstrate first if you want!

EXERCISEREPSSETS
Squat10-122-4
Chest Press10-122-4
Row10-122-4
Biceps Curl/Triceps PD10-122-4
Shoulder Press HS10-122-4

This workout is a great way to stay active and have fun with a friend, even in a small dorm room! Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

Do You Dare_  Dueling Partner Dorm Room Workout

Sheet Pan Salmon Burgers

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Looking make the best Salmon Burgers? Here's a meal prep recipe for creating some incredible sheet pan salmon burgers.

Sheet Pan Salmon Burgers

With so many fish to choose from, salmon has a reputation as one of the healthiest, most-sought after fish. How many praises can we sing for these upstream-swimmers? Salmon are rich in Omega-3 Fatty Acids, a healthy source of protein, and are full of B vitamins and potassium and selenium and antioxidants. What does this mean? Salmon helps your stress get lower, your hair get nicer, your heart beat stronger, your bones get solid, and boosts your energy.

When it comes to which salmon to choose, there are many! In this Sheet Pan Salmon Burgers, we recommend Sockeye Salmon. It has a bit more healthy oils than other salmons and has a deep red flesh. Sockeye are known as "reds" because their flesh turns deep red when they swim against the stream to spawn. In case you're curious, a few other salmon types include: Chinook, Coho, Humpback, Atlantic and Silverbrite. Are you hungry yet?

Sheet Pan Salmon Burgers

Switch up your usual burger routine with these Paleo salmon burgers! Almond flour steps in for breadcrumbs along with fresh herbs and a creamy red pepper aioli that doubles as a dipping sauce for sweet potato fries! 

Sheet Pan Salmon Burgers Ingredients:

For Salmon Burgers 

  • 12 oz cooked sockeye salmon (use code MEALPREPONFLEEK for 10% off) 
  • ½ cup blanched almond flour
  • 1 large egg
  • 1 tablespoon lemon zest
  • 1 tablespoon minced chives
  • 1 tablespoon fresh chopped dill
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • 4 leaf lettuce leaves for serving
  • ¼ a red onion, thinly sliced

For Sweet Potato Fries

  • 2 medium sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For Roasted Red Pepper Aioli

  • ⅔ cup mayonnaise, dairy free for paleo/whole30
  • ¼ cup jarred roasted red bell peppers, drained
  • 1 teaspoon lemon juice
Sheet Pan Salmon Burgers

How long will Sheet Pan Salmon Burgers last for?

First, you have two days of fridge-time to cook your salmon burgers if it's raw and in the fridge. Once your Sheet Pan Salmon Burgers are cooked, count on eating your meal prep in two days or less. If you need more time, move them to the freezer! 

Looking for more Proven Recipes - Perfect for Meal Prep? Save 10% on every tip, trick, and "Ah-ha!" moment from over 10 years of meal prepping! Enjoy more time, money and homecooked meals with WWL's Meal Planner!

Can Sheet Pan Salmon Burgers be frozen?

Yes! Cooked salmon can be frozen for four to six months, according to the U.S. Food and Drug Administration.

Sheet Pan Salmon Burgers

How do you make Sheet Pan Salmon Burgers?

First, you'll form the patties in a mixing bowl with all the ingredients. Second, bake the Salmon Burgers for 15 minutes, turn them over, and bake for another 15. This gives you time to take care of the Sweet Potato Fries.

Parchment paper works great to line your baking sheet for the Sweet Potato Fries. Make sure to toss them gently to coat with a drizzle of olive oil.

For Roasted Red Pepper Aioli - it couldn't be easier! Combine ingredients for red pepper aioli in a blender and blend.

Sheet Pan Salmon Burgers

How to portion Sheet Pan Salmon Burgers?

This meal prep recipe has three complementary parts - the burger, the fries and the side of Roasted Red Pepper Aioli. When you're ready to go, Sheet Pan Salmon Burgers would travel well in Dual Compartment Meal Prep Containers to keep everything separate. If you're using bread or lettuce as a bun, consider the Three Compartment Meal Prep Container.

More Salmon meal prep recipes:

Other tips for making Sheet Pan Salmon Burgers:

  • Remember to store your bun separately from your salmon burger to prevent the bun from getting soggy. To stay paleo - use lettuce as your bun!

  • This meal prep recipe is a great way to use leftover salmon from one of our other MPOF recipes.

  • If you are purchasing large orders of salmon to stock up, get it vacuum-sealed and store it in your freezer for up to eight months.

  • When thawing cooked salmon burgers, pat them dry with a paper towel before reheating. We suggest using an oven to reheat your sheet pan salmon burgers to preserve the flavor and firmness. After thawing, eat cooked salmon within 24 hours.

Sheet Pan Salmon Burgers

Sheet Pan Salmon Burgers

Switch up your usual burger routine with these Paleo salmon burgers! Almond flour steps in for breadcrumbs along with fresh herbs and a creamy red pepper aioli that doubles as a dipping sauce for sweet potato fries!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: dinner, gluten free, lunch, Meal Prep, paleo, Salmon
Servings: 4 meals
Calories: 649kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

For Salmon Burgers

  • 12 oz sockeye salmon or salmon of choice
  • ½ cup blanched almond flour
  • 1 large egg
  • 1 tablespoon lemon zest
  • 1 tablespoon minced chives
  • 1 tablespoon fresh chopped dill
  • ½ teaspoon minced garlic
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • 4 leaf lettuce leaves for serving
  • ¼ large red onion thinly sliced

For Sweet Potato Fries

  • 2 medium sweet potatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

For Roasted Red Pepper Aioli

  • ⅔ cup mayonnaise
  • ¼ cup jarred roasted red bell peppers drained
  • 1 teaspoon lemon juice

Instructions

  • Preheat oven to 425ºF and line a large baking sheet with parchment paper. Chop sweet potatoes into ½ inch thin French fries and place in a medium mixing bowl. Drizzle olive oil over fries and season with salt and pepper. Gently toss to coat. Spread fries on the bottom half of baking pan.
  • In a separate medium mixing bowl, combine ingredients for salmon burger. Mix thoroughly. Use hands to form mixture into 4 patties. Place onto baking sheet ½ inch apart. Bake for 15 minutes. Carefully flip burgers using a spatula and gently toss sweet potato fries. Return to oven for 15 minutes longer. Cool 5 minutes.
  • Combine ingredients for red pepper aioli in a blender and blend until smooth. Divide between 4 small sauce cups.
  • Place 1 lettuce leaf in the large compartment of 4 teal MPOF container. Set a salmon burger on top and place thinly sliced onion on top. Divide sweet potato fries between 4 smaller compartments.

Notes

If you are wanting a bun for your burger, store it on the side to prevent the bun from getting soggy. 

Nutrition

Calories: 649kcal | Carbohydrates: 22.2g | Protein: 30.5g | Fat: 48.4g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crush the Freshman 15 with This 15-Minute Workout

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Crush the freshman 15 with this 15-minute workout? Yes, totally, you can do it. You don't need much time to ramp up the metabolism and burn some fat. Learn how!

College is an amazing time for you to expand your horizon as well as learn new skills. While your time there should be focused on getting an education, we aren't naïve to think you aren't going to partake in some extracurricular activities. Unfortunately, some of these activities can cause severe weight gain and bring on what is known as "The Freshman 15." In an effort to minimize these effects and help keep you lean and fit, we have put together a 15-minute workout below that you can utilize to keep your health and waistline in check.

What is HIIT and How Does It Help Crush Weight Loss?

HIIT (high-intensity interval training) is amazing and can maximize results in a minimal amount of time. The premise of such a workout is that you have an all-out exertion for a set timeframe which is then followed up by an active recovery period where you are still moving, but it is a very low intensity - allowing you to somewhat catch your breath.

As with any exercise program, it is wise to speak to your doctor before starting to ensure you are healthy enough to utilize such a program. Once given the green light, it's time to HIIT (I mean hit), the workout.

First things, first. When you reach the gym, hop on one of the bikes (a spin-style bike would be preferred if available, if not, use an upright bike). Start off with a nice and easy five-minute warm-up to get the blood pumping and the muscles loosened up. Once you reached your five minutes, it's time for the workout laid out below.

A HIIT Workout That Works For You

For the 15-minute workout below, you are going to have a max effort round along with a slow steady round which will consist of slow pedaling (to allow for recovery). You will do these consecutively until you reach the final round. Have a water bottle handy to sip during your recovery rounds if needed. Each set of rounds will be a 1:2 ratio of work to recovery. The "sprint" round below will consist of a max effort sprint on the bike while the "recovery" will be a nice and slow pedaling to allow for recovery.

RoundsDuration
Recovery Round 160 seconds
Sprint Round 130 seconds
Recovery Round 260 seconds
Sprint Round 230 seconds
Recovery Round 360 seconds
Sprint Round 330 seconds
Recovery Round 460 seconds
Sprint Round 430 seconds
Recovery Round 560 seconds
Sprint Round 530 seconds
Recovery Round 660 seconds
Sprint Round 630 seconds
Recovery Round 760 seconds
Sprint Round 730 seconds
Recovery Round 860 seconds
Sprint Round 830 seconds
Recovery Round 960 seconds
Sprint Round 930 seconds
Recovery Round 1060 seconds
Sprint Round 1030 seconds

Following the 15-minute Freshman 15 crushing workout, pedal slowly for an additional 5 minutes to cool down and allow your body to completely recover. And don't forget to breathe!

Crush the Freshman 15 with This 15-Minute Workout

This workout is a great way to stay active and have fun with a friend, even in a small dorm room! Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

Mint Chocolate Energy Bites

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These Mint Chocolate Energy Bites are your favorite thin mint cookie transformed into a healthy and super fast snack!

Mint Chocolate Energy Bites

If you love Thin Mints Girl Scout cookies, you will love this recipe! 

These tasty treats can be made in about five minutes and are loaded with superfoods such as almonds, hemp seeds, cocoa powder, and almond butter. They will help you kick your afternoon chocolate craving without any misgivings. They're also paleo, gluten-free, and dairy free. A great after-school snack, easy dessert or treat, these mint chocolate energy balls will hit the spot. 

Mint Chocolate Energy Bites Ingredients

½ c raw almonds
3 tablespoon hemp seeds
14 dates, pitted
2 tablespoon unsweetened dark cocoa powder
2 tablespoon natural almond butter
1 tablespoon honey (or agave syrup)
1-2 drops peppermint extract

How to Make Mint Chocolate Energy Bites

You'll need a food processor fitted with the blade attachment to make these energy bites, and a bunch of excellent healthy ingredients. You can literally pop them all in there and process until a thick batter forms. Roll the bites into balls and transfer to a rimmed baking sheet lined with parchment or wax paper. Chill in the fridge (or not, it's your call!) and they're good to go. 

How to Store Mint Chocolate Energy Bites

Once these are prepped, you can keep them in at room temperature. We prefer to fridge for longer storage, up to a week, as long as they're in a sealed airtight container. They happen to be tasty with some fruit on the side, or an additional handful of almonds or other nuts. 

Mint chocolate energy bites can be stored in the freezer in an airtight container for several months. They make a good emergency snack or a healthy way to satisfy a chocolate craving. 

Mint Chocolate Energy Bites

Substitutions and Alterations

These are great just as they are, but feel free to add a little bit of vanilla extract if you want, which will deepen the chocolate flavor and add a little bit of creaminess to the taste. 

Energy bites are also awesome if you roll them in a bit of unsweetened shredded coconut. If you do this, consider adding a drop of coconut extract to the batter. You can also roll the bites in cocoa powder, but it's not necessary. 

Cashew or seed butter would work here, too, but peanut butter competes with the mint taste.

If you omit the honey, that makes them vegan (use maple syrup instead or agave nectar).

Add ¼ to ½ cup plain (or chocolate) protein powder to the batter (and increase the liquid accordingly as you go to make sure the "dough" comes together. 

Similarly, increase the hemp seeds a bit if you want a bit more protein. You can safely double the amount, but you might need to add another tablespoon or so of honey and/or almond butter so they're not too dry and they hold together. Just keep an eye on the texture as it's processing. 

Mint Chocolate Energy Bites

Tip for Making Energy Bites

Stop the processor to scrape down the sides if need be. Sometimes energy balls can get clumpy in the bowl of a food processor and need some help. This advice is good for almost all energy ball recipes that you make in the food processor. 

If the dates are not very soft, rehydrate them in a bowl of hot water for a few minutes to soften them up. Then, drain and pit them and proceed with the recipe as directed. 

More Protein Ball Recipes:

Mint Chocolate Energy Bites

Mint Chocolate Energy Bites

If you love Thin Mints Girl Scout cookies then you will love these Mint Chocolate Energy Bites for a super fast and healthy snack!
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 13 bites
Calories: 101kcal
Author: Nick Quintero

Ingredients

  • ½ cup raw almonds
  • 3 tbsp. hemp seeds
  • 14 large dates pitted
  • 2 tbsp. unsweetened cocoa powder
  • 2 tablespoon almond butter
  • 1 tbsp. honey (could swap for agave)
  • 1-2 drops mint extract

Instructions

  • Place all ingredients into a food processor fitted with the blade attachment. Blend until combined, stopping to scrape down the sides of the bowl as needed, with a spatula.
  • Remove dough and roll into 13 evenly sized balls. Place them on a rimmed baking sheet to chill, and then transfer to an airtight container once firm.

Notes

Nutrition for 1 out of 13 bites:
3g Protein, 11g Carbs, 5g Fat, 101 Calories

Nutrition

Serving: 1bite | Calories: 101kcal | Carbohydrates: 11g | Protein: 3g | Fat: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Mint Chocolate Energy Bites Meal Prep Recipe

7 Ways Calorie Restriction Is Harmful

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If your first thought when trying to lose weight is to slash calories and eat as little as possible, I've been there too. It feels logical at first-less food = more weight loss, right? But after years of experimenting with my own nutrition and talking to hundreds of others doing the same, I've learned the hard way: extreme calorie restriction does more harm than good.

Table of Contents

The truth is, your body isn't a math equation. It's a complex, living system that needs fuel to function-not just survive, but thrive. When you under-eat, it doesn't lead to long-term fat loss. It leads to burnout, bingeing, and breakdowns-mentally and physically.

Let's walk through 7 ways calorie restriction can actually harm your body, your energy, and your ability to stay consistent with healthy eating.

1. It Can Leave You Exhausted and Foggy

Your body runs on fuel and when it doesn't get enough, the first thing you feel is fatigue. Even simple tasks like folding laundry or climbing stairs can feel draining. I remember feeling like I had to nap every afternoon when I was in a heavy deficit, even though I was "eating clean." That wasn't discipline. That was depletion.

2. It Slows Down Your Metabolism

When your body senses it's not getting enough food, it adapts by slowing your metabolic rate, essentially burning fewer calories just to conserve energy. This is a survival mechanism, not a weight loss trick. Over time, this makes fat loss harder, not easier. Studies confirm that chronic calorie restriction lowers resting metabolic rate.

3. It Leads to Nutrient Deficiencies

Less food often means fewer vitamins, minerals, and amino acids your body desperately needs. When I was in the habit of eating super low-calorie meals, I struggled with hair thinning, brittle nails, and even dizzy spells. Turns out I was low in iron, B12, and healthy fats. Not worth it.

4. You Lose Muscle, Not Just Fat

When you're low on fuel, your body will start breaking down muscle for energy. This loss of lean muscle mass can actually lower your metabolism even more. Plus, if you're working out, you're sabotaging your own progress by not giving your body enough to recover and rebuild.

5. It Weakens Your Immune System

Getting sick often? Struggling to recover from workouts? Calorie restriction compromises your immune function. Without nutrients like zinc, vitamin C, and protein, your body can't defend itself or repair tissue efficiently.

6. It Messes With Your Mood

Food isn't just fuel; it's chemistry. Without enough calories, especially carbs and fats, your brain doesn't produce enough serotonin or dopamine. That means more irritability, sadness, brain fog, and sometimes even depression. I felt constantly on edge during my lowest-calorie phases, not because I was undisciplined, but because my brain was starving.

7. It Can Trigger Binge Eating

Restrictive eating often leads to binge episodes, not because you're weak, but because your body is trying to survive. I used to be proud of skipping meals, but it always backfired. I'd find myself elbow-deep in snacks at night, then feel ashamed and start the restriction cycle all over again.

If you've ever felt stuck in this loop, you're not alone. It's a very common side effect of under-eating.

What To Do Instead

The key to sustainable weight loss (and long-term health) isn't extreme dieting, it's balance, consistency, and fueling your body well. That's why I focus on meal prep that supports your energy and goals, not fights against them.

Start with recipes that are high in protein, fiber, and healthy fats. Need ideas? Check out:

And if you want a done-for-you weekly plan to make this easier, sign up for the Workweek Lunch Meal Planner and get recipes, grocery lists, and a simple plan to stay fueled without restriction.

FAQs About Calorie Restriction

How many calories is too low?

Most adults need at least 1,200-1,500 calories per day at a minimum, and that's without accounting for exercise. Always talk to a doctor or dietitian before going below that.

Is it okay to eat fewer calories on rest days?

Yes, but make sure it's a small dip, not a massive cut. Your body still needs fuel to recover and repair.

Can I lose weight without restricting calories?

Yes-by focusing on whole foods, balanced macros, and portion control, you can create a mild deficit that supports fat loss without harming your health.

What should I eat instead of 100-calorie snacks?

Go for real food: hard-boiled eggs, Greek yogurt, nuts, protein bars, or energy bites. These support your hunger and keep you full longer.

Final Thoughts

You don't need to punish your body to reach your goals. In fact, treating your body with more care is often the very thing that leads to fat loss, strength gains, better moods, and sustainable habits.

If you're ready to ditch the calorie-counting obsession and start feeling better in your body, focus on real food, smarter prep, and self-respect. You deserve it.

Let's make meal prep about fueling your life-not shrinking yourself into something smaller.

24 Best Pasta Meal Prep Recipes

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Great pasta recipes are a must-have, especially for families looking to switch up their meal prepping recipes. There's nothing like a deliciously creamy, yet tangy, sauce on a bed of pasta, hot and fresh off the stove. Covered with cheeses, filled with spices, rich aromas, and savory flavors. There are a ton of ways to prepare pasta! We searched far and wide, and collected our favorite 23 pasta meal prep recipes.

Tasty Pasta Meal Prep Recipes

Crockpot Mississippi chicken Thighs with Pasta
Protein 29 grams - Carbohydrates 56 grams - Fat 22 grams

Roasted Pepper and Parmesan Quinoa Pasta
Protein 36 grams - Carbohydrates 63 grams - Fat 29 grams

Slow Cooker Beef Ragu Pasta
Protein 40 grams - Carbohydrates 44 grams - Fat 12 grams

Beef Lasagna Casserole
 Protein 48 grams - Carbohydrates 58 grams - Fat 26 grams

One Pan Baked Pasta Primavera
 Protein 24 grams - Carbohydrates 53 grams - Fat 27 grams

Caprese Pesto Sausage Pasta
 Protein 33 grams - Carbohydrates 49 grams - Fat 34 grams

Italian Sausage Pasta Salad
 Protein 37 grams - Carbohydrates 40 grams - Fat 31 grams

30-Minute High-Protein Pasta and Broccoli Meal Prep

High-Protein-Pasta-Meal-Prep-Dinner-2

Vegan Arugula Pesto Pasta
 Protein 28 grams - Carbohydrates 62 grams - Fat 34 grams

Chicken Penne with Asparagus and Pistachios
 Protein 52 grams - Carbohydrates 69 grams - Fat 21 grams

One Pan Mushroom Tetrazzini
Protein 24 grams - Carbohydrates 58 grams - Fat 30 grams

Creamy Cajun Chicken Pasta
Protein 38 grams - Carbohydrates 71 grams - Fat 9 grams

Creamy Tuscan Chicken Pasta
Protein 27 grams - Carbohydrates 36 grams - Fat 13 grams

Spaghetti and Meatballs Meal Prep
Protein 37 grams - Carbohydrates 44 grams - Fat 9 grams

Instant Pot Spaghetti
 Protein 36 grams - Carbohydrates 51 grams - Fat 8 grams

Chicken Penne Pasta
Protein 32 grams - Carbohydrates 52 grams - Fat 12 grams

Mediterranean Penne Pasta Salad
Protein 19 grams - Carbohydrates 78 grams - Fat 23 grams

Penne Pasta with Sausage and Greens
Protein 19 grams - Carbohydrates 52 grams - Fat 17 grams

Baked Penne with Roasted Vegetables
 Protein 19 grams - Carbohydrates 43 grams - Fat 11 grams

Asian Noodle Bowls
Protein 11 grams - Carbohydrates 37 grams - Fat 12 grams

Skillet Lo Mein
Protein 8 grams - Carbohydrates 49 grams - Fat 2 grams

Soy Honey Noodle Salad
Protein 23 grams - Carbohydrates 72 grams - Fat 9 grams

One Pot Veggie Pasta
Protein 19 grams - Carbohydrates 65 grams - Fat 15 grams

Pasta with Bacon and Peas
Protein 22 grams - Carbohydrates 67 grams - Fat 26 grams

Pesto Chicken Pasta
Protein 48 grams - Carbohydrates 36 grams - Fat 39 grams

Budget Meal Prep 14 Meals - Only $40

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When it comes to meal prepping, the goal is simple: create delicious, nutritious meals that save time and money. But what if you could prepare 14 meals for just $40? It might sound too good to be true, but with careful planning and smart shopping, it's entirely possible. Here's a detailed guide to help you prep 14 meals without breaking the bank.

But first, here are some tips that you might find helpful, since you're going to prep the way that makes the most sense for you:

Table of Contents

How Do I Plan My Meals to Stay Within Budget?

To plan your meals effectively, start by setting a budget for your groceries. Choose recipes that use affordable ingredients, and consider meals that can be made in large batches. Opt for seasonal produce, which is typically cheaper and fresher. Write out a meal plan for the week, ensuring you use ingredients that can be used in multiple dishes to avoid waste and maximize your budget.

Read more about Budget Meal Planning HERE

What Should I Look for When Grocery Shopping?

When grocery shopping on a budget, focus on buying whole, unprocessed foods like grains, beans, vegetables, and fruits. These items are often cheaper and more nutritious. Check the unit prices to get the best deals, and avoid pre-packaged or convenience foods that come with a higher price tag. Stick to your shopping list to prevent impulse buys and stay within your budget.

The Ultimate Whole30 Whole Foods Grocery List

How Can I Make the Most of Sales and Discounts?

Keep an eye on weekly flyers and digital coupons from your favorite grocery stores. Plan your meals around items that are on sale. Buy in bulk when non-perishable items are discounted, and freeze any extra perishable items for later use. Loyalty programs and apps can also offer additional savings, so take advantage of these resources.

What Are Some Affordable Pantry Staples to Keep on Hand?

Having a well-stocked pantry with affordable staples can make meal prep easier and more budget-friendly. Some key items to keep on hand include:

  • Rice
  • Pasta
  • Beans (canned or dried)
  • Lentils
  • Canned tomatoes
  • Oats
  • Flour
  • Sugar
  • Spices and herbs
  • Cooking oils

These staples can be used in a variety of recipes, helping you create diverse meals without overspending.

What Are the Best Strategies for Batch Cooking?

Batch cooking involves preparing large quantities of food at once, which can be portioned out for multiple meals. Choose recipes that freeze well, such as soups, stews, casseroles, and cooked grains. Invest in good quality storage containers to keep your meals fresh. Dedicate a specific day for meal prep, and cook multiple recipes at the same time to save on time and energy.

If you're new to meal prepping, you may want to look into Buffet Style Meal Prepping.

Buffet Style Meal Prepping: Whole30

What Are Some Tips for Cooking in Bulk?

When cooking in bulk, make sure to:

  • Use large pots and pans to accommodate bigger quantities.
  • Double or triple recipes that are easy to scale up.
  • Cook ingredients like rice, beans, and pasta separately, so they can be mixed and matched with different dishes.
  • Season dishes lightly when cooking, allowing for adjustments when reheating.

How Do I Track My Spending to Ensure I Stay on Budget?

Keep track of your grocery spending by saving receipts and noting down the costs in a budget tracker. There are many apps available that can help you categorize and monitor your expenses. Compare your spending against your budget regularly, and adjust your meal plans and shopping habits as needed to stay on track.

Pro Tip: Try using a Meal Planner to make a plan and get a shopping list together.

What Are Common Mistakes to Avoid in Budget Meal Prep?

Avoid these common pitfalls to ensure successful budget meal prep:

  • Buying in bulk without a plan, leading to food waste.
  • Ignoring sales and discounts.
  • Overcomplicating meals with expensive ingredients.
  • Not considering portion sizes and ending up with too little or too much food.
  • Failing to plan for leftovers, resulting in spoiled food.
  • Skipping meal prep altogether, leading to last-minute, expensive food purchases.

14 Meals for $40 - Full Meal Prep details

budget meal prep receipt food lion

Sheet Pan Protein Pancakes 3-ways (makes 6 breakfasts)

Pans: Goodcook 3-section Sheet pan

Ingredients:

  • 1 clamshell - Strawberries
  • 1 clamshell - Blueberries
  • 1 large - Banana

Directions:

  1. Pre-heat the oven to 400 degrees
  2. Wash and cut your desired fruit
  3. Prepare the pancake mix, according to the box instructions
  4. Add pancake mix to the sheet pan
  5. Add fruit to the top of the pancake mix
  6. Bake for 15-20 minutes, until the top of the pancake batter gets golden brown

Note: different sheet pan or baking dishes may have different cook times, please check your pancakes as they are cooking.

High-protein Chicken Taco Burritos (makes 8 burritos)

Pan: 10" HexClad style pan (treat yourself…it's worth it!)

Ingredients:

  • 3lbs - Chicken breast
  • 4 cups - Basmati Rice, cooked
  • 8 tortillas (I use the 10")
  • 2 packets - Taco seasoning
  • 1 can - Corn
  • 1 ea - Onion, yellow or white
  • 3 tablespoon -Garlic, minced

Directions:

  1. Prep your ingredients (1" cubes of chicken and rough diced onion).
  2. Into a medium-high heat pan, add your minced garlin and chopped onion.
  3. Let that cook down until the onions are translucent
  4. While those are cooking down, season your chicken then add the chicken to your pan.
  5. Cook the chicken for 5-7 minutes, until mostly cooked through.
  6. Then add corn and cooked rice (I used the pre-cooked Minute Rice cups to make life easier) and mix everything together.
  7. Let that cook for 3-5 more minutes, then remove from the heat.
  8. Once the mixture is cooled, add to your tortillas, wrap, and store.

If you want to get fancy, like me, brown the top and bottom of the burrito to help it stay wrapped when you go to reheat the burritos.