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Baked Buffalo Chicken Casserole (GF, Whole30)

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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!
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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!
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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.
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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.

Intermittent Fasting 101 - What You Need To Know

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Intermittent Fasting is getting to be all the buzz these days. Have you heard of it? IF (Intermittent Fasting) is a weight loss technique that runs counter to the standard advice that you may have heard just a few short years ago. If you are like us, you have heard that it is practically sacrilegious to go without breakfast. Eat small meals more often to keep your metabolic fire burning, we were told. So, what is all the IF brouhaha about?

Table of Contents
fasting for weight loss

What Is Intermittent Fasting?

Well, the name describes what it is quite well.

Intermittent Fasting is a cycle for fasting that gives you a pattern of when to eat. It does not dictate so much what to eat, but the timing is the thing that is crucial here.

Simply put, Intermittent Fasting (IF) is a meal timing strategy (or eating pattern) that cycles between "fasting" and "eating" windows throughout the day. So, for parts of the day you don't eat, and parts of the day you do eat. Make sense?

Technically, if you sleep, you are already "fasting" for approximately ⅓  of the day anyway, so this is extending that fast and doing it in a consistent way that can have benefits in weight loss and overall general physical well-being.

How To Do It?

There are several different ways that you can do it. Some people choose to fast for 16-20 hours a day leaving an eating period of 4-8 hours with which to eat all their allotted calories for the day.

For instance, continuing your overnight fast (not breaking it with a "break fast"=breakfast) until about noon, and then not eating past 4 or 8 o'clock in the evening. This pattern is thus continued on a daily basis. Another popular method is to choose a couple of days a week that you go on a 24 hour fast (2 non-consecutive days) and eat normally for the rest of the week.

Fasting for a full 24 hours is more challenging for most people though. Of course, some methods work better for some than for others. It is wise for the beginner to ease into the fasting groove and to see which cycle works best for you.

How Can Intermittent Fasting Help With Weight Loss?

As we are all aware, weight loss happens when your body burns more calories than it takes in on a regular basis. We know that our bodies will burn what is made available to it. Conventional wisdom has said that to keep your metabolism going, you must be eating on a regular basis and therefore providing regular fuel for your body to consume.

The idea behind intermittent fasting is that during a fast if you do not provide any meal for an extended period of time as energy than it is more likely that your stored fat is what your metabolism will burn instead of regular meals that you provide.

One neuroscientist, Mark Mattson, is mentioned in the Johns Hopkins Health Review as saying that the reasoning behind the apparent success of IF is that each time you take in calories your liver stores up glucose in a form called glycogen. It takes several hours (sometimes up to 12 hours) for the glycogen to be processed out of the liver.

Once this process is over, your body will start burning your stored fat which is then transformed into ketone bodies which are a chemical used as energy in the neurons of the brain. Ketones not only indicate that your body is burning fat, but it also has been known to help improve overall brain health. It has been proven to promote positive changes in synaptic functioning.

"Fasting is a challenge to your brain, and we think that your brain reacts by activating adaptive stress responses that help it cope with disease." says Mattson.

So, not only does IF help with lowering insulin levels and burning unwanted fat but if you try it, you will have the extra added benefit of protecting your brain health in the process. WINNING!

How Can Intermittent Fasting Improve your Meal Prep Life?

Besides the ways that we have already mentioned, there are a few other benefits worth noting:

  • Intermittent Fasting has been reported to cause less muscle loss among those who tried it over those that chose to go with a continuous calorie restriction method.
  • IF tends to help the cravings problem in that it is more focused on when to eat than what to eat. Of course, that doesn't mean that you should go crazy binge eating sugar and carbs when you do eat, but IF, in general, is less restrictive on foods. Some people just find it easier than CR (calorie restriction).
  • When you eat less, you will be spending less money on your food budget.
  • No more being on a restrictive diet regime to get yourself ready for the summer or special occasions.

meal prep portion control guide

Who Should Avoid Intermittent Fasting?

As with most things in life, one size does not fit all. IF is the perfect solution for some people, but others should probably avoid it.

You might want to consider avoiding Intermittent Fasting in these cases:

  • Are experiencing high-stress levels in your life? Do you have a stressful job that requires your high performance at all times? If so, it may not be right for you at this time. Fasting puts extra stressors on your body and you might not want to build stress upon stress in your life.
  • Do you have a history of eating disorders? Intermittent fasting may bring you back to patterns of eating that were extreme and harmful in your life previously. If so, forego IF. Your health is more important than bringing you back to former patterns that proved to be destructive in your life. You can achieve similar results other ways.
  • Are you new to sound nutrition and exercise protocols? You will want to get yourself eating right and exercising regularly in order to make your attempt at IF most effective. You will not lose weight on IF if you are eating poorly when you do eat-take it from me!
  • Happen to be pregnant? When pregnant, both mother and baby have extra energy needs that require regular intervals of eating. Pregnancy is not the time to start intermittent fasting.
  • Not sleeping well? Again, lack of sleep puts stress on your body. Make sure you are getting a good night's sleep before you consider adding the extra stress of fasting into your lifestyle.
  • Are you diabetic? Meal Prep On Fleek ALWAYS suggests that you consult your physician before introducing something extremely new into your diet, but especially if it is a medical condition so closely related to diet like diabetes. It may or may not be a good thing to try, but your doctor will know how to best guide you in that decision.

Resource: Diabetic Meal Plan

Intermittent Fasting 101

23 Best Shrimp Meal Prep Recipes

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Shrimp is high in protein, low in fat, low in carbs, has significant vitamins and nutrients, and an antioxidant dense food. Diets high in protein keep us feeling fuller longer, and have a slew of health perks. Shrimp is a great meat to switch a monotonous diet up with because of its unique and delicious flavor, and the health benefits that come along with it. We fished for the best shrimp meal prep recipes and came up with this exciting list of our top-23! Now, you might be wondering...

How long does shrimp last in meal prep?

Shrimp can be stored in the fridge for three to four days. You want to be sure that you're keeping as much air out of your meal prep containers as possible. I recommend a vacuum sealer, but it's not necessary.

Meal Prep Ideas with Shrimp

One Pot Jambalaya
Protein 47 grams - Carbohydrates 13 grams - Fat 10 grams

Skillet Shrimp with Tomato and Avocado
 Protein 25 grams - Carbohydrates 7 grams - Fat 9 grams

Garlic Shrimp
Protein 38 grams - Carbohydrates 64 grams - Fat 10 grams

Shrimp and Broccoli
Protein 49 grams - Carbohydrates 29 grams - Fat 15 grams

Sheet Pan Arugula Pesto Shrimp

Protein 26 grams - Carbohydrates 5 grams - Fat 25 grams

Coconut Sugar Sriracha Shrimp

Protein 32 grams - Carbohydrates 24 grams - Fat 7 grams

Sheet Pan Butter Herb Shrimp Corn and Potato

 Protein 17 grams - Carbohydrates 20 grams - Fat 14 grams

Air Fryer Coconut Shrimp

Protein 17 grams - Carbohydrates 20 grams - Fat 14 grams

Sheet Pan Shrimp Fajitas

 Protein 32 grams - Carbohydrates 23 grams - Fat 9 grams

Cajun Dirty Rice with Shrimp

Protein 28 grams - Carbohydrates 52 grams - Fat 10 grams

Garlic Shrimp and Veggies

Protein 30 grams - Carbohydrates 11 grams - Fat 14 grams

Shrimp Taco Bowls

Protein 17 grams - Carbohydrates 45 grams - Fat 10 grams

Blackened Shrimp

Protein 45 grams - Carbohydrates 2 grams - Fat 6 grams

Fiesta Lime Shrimp Bowl

Protein 28 grams - Carbohydrates 53 grams - Fat 17 grams

Honey Garlic Shrimp

Protein 29 grams - Carbohydrates 27 grams - Fat 6 grams

Crispy Shrimp Burger

Protein 35 grams - Carbohydrates 48 grams - Fat 7 grams


Garlic Shrimp Zucchini Noodles

Protein 49 grams - Carbohydrates 23 grams - Fat 10 grams

Shrimp Bowtie Pasta

Calories: 454kcal | Carbohydrates: 97g | Protein: 21g | Fat: 2g

Shrimp Stir Fry with Noodles

Protein 34 grams - Carbohydrates 46 grams - Fat 6 grams

Thai Coconut Curry with Shrimp

Protein 27 grams - Carbohydrates 12 grams - Fat 32 grams

Shrimp Scampi Pasta

Protein 28 grams - Carbohydrates 52 grams - Fat 22 grams

Mango Mandarin Sesame Shrimp Salad

 Protein 87 grams - Carbohydrates 25 grams - Fat 49 grams

Kale Salad with Quinoa and Shrimp

Protein 31 grams - Carbohydrates 14 grams - Fat 23 grams

Cinnamon Almond Butter Protein Balls

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Almond butter protein balls with cinnamon sound like a sweet and spicy dream come true. Full of protein and a great snack with no gluten and little sugar.

Energy balls, protein balls, whatever you want to call them, they're a bite-sized solution to hunger and cravings for sweets. They also happen to be a great way to boost your protein intake if that's what you're going for. Because we all know that adequate protein is so key to building and repairing muscles and keeping our blood sugar stable, and all sorts of other vital processes. And when you can boost your protein intake without resorting to eating a piece of chicken in the middle of the afternoon, so much the better.

We used some of our favorite flavors for these almond butter protein balls: cinnamon, almond butter, and chocolate chips (dark, naturally), along with some shredded coconut and a bit of honey. There's absolutely no oven required, no baking or cooking. This is a straight-up assembly job.

Cinnamon Almond Butter Protein Balls Ingredients

  • 1 cup quick oats
  • ½ cup almond slivers
  • ½ cup shredded coconut
  • ½ cup dark chocolate chips
  • ½ cup cinnamon almond butter
  • 1 tsp vanilla extract
  • 1 tbsp honey

How to Make Cinnamon Almond Butter Protein Balls

Oh, we love snacks like this. They are made with ingredients you're likely to have on hand and come together fast. The most time-consuming thing? Waiting for the "dough" to chill once you bring it together, and then waiting for again to eat them AFTER you've rolled them into little balls. (It's not going to kill you if you're impatient and eat one beforehand; they just might not stay together as easily!)

Ok, preamble aside, here's how it goes. Combine the oats, almond slivers, shredded coconut, chocolate chips, almond butter, vanilla extract, and honey in a large bowl. A word about the almond butter: we've specified one that has cinnamon in it already, but you can use regular almond butter. Once everything is combined, chill the bowl in the fridge. And then take the bowl out about a half an hour later, and roll the dough into balls about the size of a golf ball.

How to Store and Serve Cinnamon Almond Butter Protein Balls

These are easy to keep. Just pop them into an airtight container in the fridge and they're good for at least a week. If you want to keep them longer, they can be frozen easily, too. Freeze them individually first by placing them on a rimmed baking sheet lined with wax paper. Then, once they are frozen, transfer them to a zip-close freezer bag or a freezer-safe container. They can stay there for at least 3 months but you probably won't let them go that long!

Substitutions and Alterations

You might not be able to find this speciality almond butter we're using in this recipe, because it has cinnamon in it. No worries. Feel free to use regular almond butter or add ¼ teaspoon to the mix of ingredients when you're putting these protein balls together. Alternately, ginger, nutmeg, or cardamom would also taste great. Or skip it entirely!

Substitute with other nut butters if you like, whether it's peanut or cashew or seed butter such as sunflower seed butter. You can also use regular old-fashioned oats if you need to. Swap out maple syrup for the honey if you'd rather use that, or even agave nectar.

MORE ENERGY BALL AND PROTEIN BALL RECIPES!

Cinnamon Almond Butter Protein Balls

Cinnamon almond butter adds a twist to these protein balls, which are easy to make and even easier to eat!
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Prep Time: 5 minutes
Refrigerate: 30 minutes
Total Time: 35 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Protein Balls
Servings: 8 servings
Calories: 405kcal
Author: Meal Prep Mondays

Ingredients

  • 1 cup quick oats
  • ½ cup almond slivers
  • ½ cup shredded coconut
  • ½ cup dark chocolate chips
  • ½ cup cinnamon almond butter
  • 1 teaspoon vanilla extract
  • 1 tablespoon honey

Instructions

  • Mix everything together in a bowl and stir well.
  • Refrigerate the bowl, covered, for 30 minutes (longer is ok, too.)
  • Remove from the fridge and using a tablespoon, scoop the dough out and roll into golf ball-sized bites. Return to the fridge in an airtight container until you're ready to eat them. Enjoy!

Nutrition

Serving: 1energy balls | Calories: 405kcal | Carbohydrates: 27g | Protein: 12g | Fat: 30g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.001g | Cholesterol: 0.1mg | Sodium: 30mg | Potassium: 458mg | Fiber: 6g | Sugar: 11g | Vitamin A: 2IU | Vitamin C: 0.1mg | Calcium: 188mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Top 25 Pork Meal Prep Recipes On The Planet

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We've seen chicken, beef, and salmon floating around here lately. But, what about the other white meat, pork?! We love pork not only because it is another protein option for our meal preps, but because it comes in so many forms. Think: pork tenderloin, pork chops, bacon, sausage, ham.....the list goes on!

Depending on what you are in the mood for, your budget, your nutritional goals, etc there is probably a cut of pork that would fit each one of those. Need something done in a slow cooker? Check. Want something on a sheet pan? Check. Grilled? Check. We've compiled it all into the top 25 pork meal prep recipes on the planet! Yup, we said it, the planet!

We know, some of you are thinking, "I just don't like pork. In any form." Guess what?! All of these recipes can easily be swapped with turkey sausages, turkey breast, ground beef, roasts, etc! Just make sure to adjust the cooking time, if needed!

One thing we can surely say is that we make sure almost all of the recipes floating around here have options. Plenty of options to cater to everyone's taste preference!

Sheet Pan Pork Tenderloin

Sheet Pan Pork Tenderloin Meal Prep Idea

One Skillet Honey Dijon Pork Chops With Apples & Onions

One Skillet Honey Dijon Pork Chops With Apples & Onions

Crispy Pork Chop and Roasted Vegetables

Crispy Pork Chops and Roasted Vegetables

Sesame Hoisin Pork Tenderloin

Slow Cooker Cranberry Rosemary Pork Tenderloin

Garlic & Sage Rubbed Pork Tenderloin

Pressure Cooker Pulled Pork

Slow Cooker Pork Carnitas

Skillet Bacon Broccoli Pork Chops Meal Prep

Creamy Cauliflower, Ham & Cheese Soup

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Pork Fried Rice

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Pulled Pork Sliders With Sweet Potato Buns

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Pulled Pork Lettuce Wraps

Keto Pulled Pork Lettuce Wrap Meal Prep

Pulled Pork Lettuce Wrap Meal Prep

A Keto, Whole30 and Paleo meal that you can dress up or down. Tender pulled pork wrapped in butter lettuce leaves with your favorite toppings.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes
Cook Time: 6 hours
Total Time: 6 hours 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Pulled Pork
Servings: 3 meals
Calories: 363kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless pork shoulder
  • ¼ teaspoon Salt
  • ¼ teaspoon Pepper
  • 1 tbs favorite spice seasoning optional
  • 1 medium yellow onion chopped
  • ¼ teaspoon Garlic Powder
  • 1 cup chicken broth

For Serving

  • butter lettuce leaves
  • Cherry Tomatoes
  • mustard

Instructions

  • Combine all ingredients in a 5-quart or larger slow cooker.
  • Cover and cook on HIGH for 6 hours.
  • Allow to cool, then shred with a fork.
  • Store shredded pork in the fridge for up to one week.
  • Serve with butter lettuce leaves, tomato, mustard, and any of your favorite toppings.

Notes

Nutrition for 1 out of 3 servings:
28g Protein | 4g Carbs | 24g Fat | 1g Fiber | 363 Calories
*Nutrition includes lettuce, tomato and mustard.

Nutrition

Serving: 1meal | Calories: 363kcal | Carbohydrates: 4g | Protein: 28g | Fat: 24g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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31 Histamine Intolerance Friendly Recipes

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Table of Contents

Nutritionist-Certified Recipe Roundup: Low Histamine Recipes

Histamine intolerance is a condition that is gaining notoriety in the functional medicine world, which can happen when the body's natural ability to break down histamine is impaired or overwhelmed by the amount of histamine in the system due to too many histamine triggers.

Histamine is a chemical produced by the body as a part of its natural inflammation and immune system responses. It also functions as a neurotransmitter (brain chemical messenger) and plays an important part in gut health.

See this article to learn more about histamine and the symptoms of histamine intolerance. 

Histamine intolerance always has a deeper root cause - so while eating low histamine and doing some targeted supplementation can start to help manage your symptoms, it's necessary to work with a qualified practitioner who can help you do some testing to get to the root of where those symptoms are coming from. Otherwise, when you go off a low histamine diet, all the symptoms may come right back. 

A low histamine diet removes:

  • Foods that are naturally high in histamine, such as: aged and fermented foods (cheese, vinegar, wine, processed meats), spinach, eggplant, avocado, tomatoes, soy sauce, etc. 
  • Foods that act as histamine liberators in the body, which trigger a release of histamine in response to eating these foods, such as: citrus fruits, alcohol, chocolate and cocoa, bananas, legumes, some spices, etc. 
  • Foods that block or inhibit DAO, an enzyme needed to break down histamine, such as: caffeine, energy drinks, teas, coffee, alcohol, etc. 
  • Note: this is not a complete list of foods to remove for a low histamine protocol.

A low histamine diet focuses on:

  • Fresh meat and fresh, low histamine fish
  • Fresh fruits & vegetables (aside from certain ones like tomatoes, spinach, avocado, and citrus fruits, which meet at least one of the criteria above)
  • Fats like olive oil, coconut oil, and grass-fed ghee
  • Gluten-free grains: rice, quinoa, certified gluten-free oats, millet*

Meal prepping for a low histamine protocol can be tough - because the longer leftovers are stored (or the longer food is cooked), the more the histamine content increases due to the transformation of the amino acid histidine into histamine.

Many people choose to cook all their meals from fresh if possible, but to save time, you can also batch cook, then freeze leftovers in individual glass containers and then re-heat as needed. Cooking methods that produce the lowest amount of histamine include the instant pot, air fryer, flash frying on the stovetop, or baking at high heat in the oven for shorter periods of time. Avoid slow cooking methods like the slow cooker, or braising/cooking in the oven for long periods of time. 

*A note about the recipes: Some practitioners prefer to take a completely grain-free, paleo-style approach to a low histamine protocol, while others are gluten-free but do include some gluten-free grains.

If you suspect you have histamine intolerance, make sure you work with a qualified Functional Medicine practitioner who specializes in histamine intolerance and/or mast cell activation syndrome to make sure you get the help and personalized guidance you need!

Low Histamine Recipe Ideas

Main Dishes

One-Pan Garlic & Herb Drumsticks with Patty Pan Squash

One-Pan-Garlic-Herb-Chicken-Drumsticks-with-Patty-Pan-Squash-Edited_-15

Garlic & Thyme Chicken Meal Prep 

Chicken & Veggies Meal Prep Sheet Pan Bake (omit tomatoes)

Sheet Pan Everything Bagel Salmon with Potatoes & Broccoli

Instant Pot Paleo Butternut Squash Risotto

Cauliflower "Fried" Rice Bowl

Turmeric Ginger Salmon in Foil

v

Low Histamine Turkey, Kale & Sweet Potato Skillet

Low Histamine Sheet Pan Fajitas

Spatchcocked Chicken with Herbed Ghee Rub

Apple & Herb Roast Chicken

Air Fryer Turkey Breast (use ghee instead of butter)

Steak, Sweet Potato & Apple Hash (sub olive oil for avocado oil)

Side Dishes

Zesty Ranch Smashed Potatoes (omit mustard powder)

Zesty Ranch Smashed Potatoes

Sweet Potato Wedges with Tahini (omit paprika)

Garlicky Roasted Asparagus (use coconut oil)

Roasted Brussels Sprouts Rice

Turmeric Roasted Cauliflower Rice

Tostones (Fried Green Plantains)

Air Fryer Baby Potatoes

Air Fryer Baby Potatoes
Low Histamine Air Fryer Baby Potatoes

Rainbow Chard & Carrot Hash

Lemon Garlic Roasted Broccoli

Instant Pot Turmeric & Garlic Rice

Homemade Cauliflower Gnocchi

Zucchini Ginger Soup

Roasted Garlic Cauliflower Soup

Cilantro Lime Cauliflower Rice

Breakfast

Dairy-Free Blueberry Pancakes

Low Histamine Blender Blueberry Muffins

Easy-Low-Histamine-Blender-Blueberry-Muffins

Low Histamine Tiger Nut Cereal

Apple Crumble

Resources:

The 4-Phase Histamine Reset, Dr. Becky Campbell 

Dr. Becky Campbell - Histamine Intolerance Specialist 

Dr. Amy Burkhart - Histamine Intolerance

Dr. Beth O'Hara - Mast Cell 360

Dana Monsees, MS, CNS, LDN

5 Exercises To Blast Your Lower Body

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Looking to strengthen and tone your legs in less than 20 minutes? This lower body workout is designed to target your entire lower half, getting you closer to your fitness goals with just a few simple moves. Whether you're a beginner or an advanced fitness enthusiast, this circuit can be adapted to fit your needs. Here are answers to some common questions to help you get the most out of your workout!

How Often Should I Do This Workout Routine?

For optimal results, it's recommended to do this lower body circuit 2-3 times per week. This frequency allows your muscles enough time to recover and grow between sessions, while also providing consistent training to improve strength and endurance. Remember to listen to your body and adjust the frequency as needed based on how you feel and your fitness goals.

Can I Modify These Exercises if I Have Knee or Joint Issues?

Yes, absolutely! Modifying exercises to accommodate joint issues is important to prevent pain or injury. For example:

  • Wide Jump Squats: Instead of jumping, perform regular squats or partial squats without the jump.
  • Walking Lunges: Try stationary lunges or reduce the range of motion to lower the impact.
  • Plyometric Lunges: Replace these with reverse lunges, which are gentler on the knees.
  • Plie Squat: Ensure your feet are turned out, and perform a shallow squat if deeper movements cause discomfort.

Always prioritize proper form over depth or intensity, and consult with a healthcare professional or physical therapist for personalized advice.

How Can I Make These Exercises More Challenging?

To increase the intensity of this workout, consider these options:

  • Add Weights: Use dumbbells, kettlebells, or a weighted vest to add resistance. Take a look at our Home Gym Essentials List HERE
  • Increase Reps or Time: Extend the time for each exercise to 45 seconds or increase reps to 25.
  • Add a Pause: Hold the lowest position of each exercise for a few seconds before returning to the starting position.
  • Use Resistance Bands: Incorporate resistance bands around your thighs to add more tension.

What Are the Benefits of These Exercises for My Body?

These exercises offer a range of benefits:

  1. Wide Jump Squats - 30 seconds
  2. Walking Lunges - 20 reps per leg
  3. Plie Squat - 20 reps
  4. Plyometric Lunge - 30 seconds
  5. Alternating Lateral Lunge - 20 reps per leg

Can Beginners Do This Workout?

Yes, beginners can definitely do this workout! Start with fewer repetitions (10-15 reps per leg) or reduce the duration of each exercise (15-20 seconds). Focus on mastering the form before increasing intensity. As you become more comfortable and stronger, gradually increase the reps and time. Remember, consistency is key, so start at your own pace and progress when you're ready.

What Should I Do to Warm Up Before Starting This Workout?

Warming up is crucial to prepare your muscles and reduce the risk of injury. Spend 5-10 minutes on dynamic stretches and light cardio. Here's a simple warm-up routine:

  • Jumping Jacks: 1 minute
  • Leg Swings: 10 per leg (front to back and side to side)
  • High Knees: 1 minute
  • Bodyweight Squats: 15 reps These movements will increase your heart rate, loosen your joints, and get your muscles ready for action.

How Should I Cool Down After This Workout?

Cooling down helps reduce muscle soreness and brings your heart rate back to normal. After completing the circuit, spend 5-10 minutes stretching the major muscles you worked. Here are some effective stretches:

  • Hamstring Stretch: Hold for 30 seconds per leg
  • Quad Stretch: Hold for 30 seconds per leg
  • Glute Stretch: Hold for 30 seconds per leg
  • Calf Stretch: Hold for 30 seconds per leg
  • Child's Pose: Hold for 1 minute These stretches will help your muscles relax and improve flexibility.

How Long Should I Rest Between Each Set or Exercise?

Aim to keep rest to a minimum to maintain the intensity of the workout. A 15-30 second rest between exercises and a 1-2 minute rest between circuits is recommended. Keeping the rest short helps keep your heart rate up, promoting more effective calorie burn and cardiovascular conditioning.

What Should I Eat Before and After This Workout?

Proper nutrition fuels your workout and aids recovery. Before your workout, have a light meal or snack that includes carbohydrates and protein 30-60 minutes prior, such as a banana with peanut butter or a small bowl of oatmeal. After the workout, focus on protein to repair muscles and carbohydrates to replenish energy. A smoothie with protein powder, spinach, and berries or a grilled chicken salad with quinoa are great post-workout meal options.

Can I Combine This Routine with Other Workouts?

Yes, combining this lower body workout with other types of exercise is an excellent way to achieve a balanced fitness regimen. Pair it with:

  • Cardio sessions: Running, cycling, or HIIT for overall endurance and fat loss.
  • Upper body strength training: Push-ups, dumbbell rows, or shoulder presses to build a well-rounded physique.
  • Core workouts: Planks, crunches, or mountain climbers to enhance core strength and stability. Mixing different types of workouts can prevent boredom and target various muscle groups.

How Soon Can I Expect to See Results from This Workout?

Results vary based on factors like diet, workout consistency, and individual body types. However, with regular practice (2-3 times per week), many people start noticing improvements in strength and muscle tone within 4-6 weeks. Staying consistent, following a balanced diet, and getting enough rest will help maximize your results.

Are These Exercises Suitable for Weight Loss?

Yes, these exercises can aid in weight loss as they build muscle and increase your metabolic rate. Combining this workout with a healthy diet and regular cardio will help you create a calorie deficit, which is essential for weight loss. The key is to stay consistent and combine various forms of exercise with mindful eating.

What Should I Do If I Experience Pain During These Exercises?

Experiencing discomfort or slight soreness is normal, but sharp or intense pain is a red flag. If you feel pain, stop the exercise immediately and rest. Reassess your form, as improper technique can cause pain or injury. If the pain persists, consult a healthcare professional to avoid further injury. It's better to adjust or skip an exercise than risk hurting yourself.

5 Lower Body Exercises

5 Ways to Workout Without Spending a Cent

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With new year's resolutions in full-force, many people are looking to get in shape. In fact, the top resolution in 2017 was to "lose weight and eat healthier" and we're sure that will be a similar trend in 2018. Yet, one statistic showed that 80% of people who joined a gym in January quit within five months. In general, many people find their resolutions hard to stick to, even after just a few weeks.

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bicep workout with exercise bands

While staying in shape is a great resolution, it can often be an investment-and maybe that's a reason why it's hard to stick to it. Monthly gym memberships are costly, and one-off boutique classes cost a pretty penny.

If you want to jumpstart your workout routine but you're not willing to cough up a ton of money, keep reading. We've explained five easy ways to workout with spending a single cent-making this a great way to switch up your normal workout routine while saving money too!

Related: Home Gym Essentials

Ways to Get Exercise, For Free

1.Go for a run.

This one is a no-brainer. Going for a jog, run, or even a power walk is something that's completely free. All you need is a good pair of sneakers and some warm running gear! If you're already a runner, then this option is an easy one; just make sure you gear up properly, run while there's still ample daylight, and watch out for the slick roads due to snow and ice. If running is completely new to you, do not fret! Start with "run/walks" which basically means you break up running with walking stints. See if you can jog for two minutes, followed by one minute of walking. You may also want to consider looking up the "Couch to 5K plan" which also incorporates this run/walk approach. Either way, remember that the roads and trails are completely free, and the only thing you need to bring with you is a little motivation.

Image via: Shape

2. Try out gym trials.

January is a huge business month for gyms, and many offer special deals for newcomers. Still, those deals won't be completely free. If you're curious about eventually finding a new gym, a great way to make the right choice is to test a few out. Most gyms offer a free day pass-or even a free week pass-so you can try out their equipment, classes, locker rooms, and other amenities. If you're up for a little exploration and gym hopping, then definitely use January as a time to try a few out to see which one you'd like to invest in!

Related: Dorm Room Workout

Man doing planking exercise in gym

3. Find a fitness app

There are tons of fitness apps on the market, from bodyweight exercises to running routes, yoga, and even CrossFit-type workouts. Apps are a great way to bring workout classes to you, and are especially handy when traveling! It's also a great way to learn new fitness routines you can eventually do on your own.

Search the app store to find your favorites, or check out our recommendations, which are all free:

  • Aaptiv: A fitness company that produces audio-based workouts created by certified personal trainers. Includes a free trial!
  • Zombies, Run!: A running app with special audio; if you hear you're being chased by zombies, you'll have to speed up! Interval training, anyone?
  • Sworkit: A strength training app that has videos for any type of regime-from abs to yoga, to advance full body. 7-day free trial included!
  • Daily Yoga: A free, studio-like yoga experience in the comfort of your home. Can we get a namaste?
  • 7-Minute Workout: Bring the scientific 7-minute workout to you. The app includes a timer and images so you can move through the 12 exercises with ease.

Related: Core Killer! 1 Workout,10 Minutes, Sculpted Abs

4. See what your office offers.

Your workplace might be an unexpected (and free) way to stay fit this winter. See if your office offers any corporate fitness challenges. Or, talk to HR to inquire about a corporate gym membership! If you work for a small team, coerce people into daily plank challenges at lunch or push-ups before meetings. If anything, find a buddy who will go for a walk with you during lunch to get some steps in.

5. Make the outdoors your gym

It may be winter, but that doesn't mean you need to stay stuck inside. While the gym, or even your living room floor, are great places to workout, sometimes that doesn't beat the beauty of the outdoors. Plus, you'll get an extra boost of Vitamin D! Here are some ways you can use the outdoors as your natural gym:

  • Be your own Stairmaster. Head to a local stadium, find some bleachers, and start walking or jogging! See if you can do repeats for 20-30 minutes, mimicking the Stairmaster machine, but with much better views!
  • Use playgrounds! A lot of local playgrounds now have fitness stations. Work your abs, perfect your pull-ups, strengthen the quads, and more. Check out your local parks to see what they offer.
  • Find local trails. Get the blood flowing by going on a power hike! Extra points are given if you can find a trail that has some steady ascents to really challenge the leg muscles.
Image via: Neilarey.com

If you're craving community, definitely try to get a fitness friend to explore these options with you. Have a workout party in your own home, and turn on an app! Go for a run with a coworker at lunch, or get a group to do a long hike with you on the weekends. If you like solitude, any of these fitness ideas work great for solo-exercisers too.

Either way, one thing should be clear: You don't need to shell out a ton of money to get fit. Instead, you just need a little motivation and creativity! These different types of workouts should mix things up for you-targeting all different types of muscles while getting your heart rate up. And since they're completely free, it'll be hard to say no, helping you keep your new year's resolution.

10 Healthy Alternatives To White Rice

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Table of Contents

White Rice Swaps

White rice is a cheap and easy starch many people choose to meal prep with, but there are healthier alternatives to white rice out there, and they could really transform your meals!

We're not saying you should never eat white rice; rather we are giving you options, to try to make a healthier choice. Some of those options include; brown rice, quinoa, and cauliflower rice. And sweet potato rice...Have you heard of that?! Wow!

If you want to eat white rice, make sure to add plenty of veggies and herbs to increase the nutritional value of the meal prep. Keep your portion sizes in check by sticking to ¾-1 cup (cooked) per meal. You can also round out the white rice with the addition of beans to make the meal a complete source of protein, which is especially important for vegans.

Here are our favorite 10 Healthy Alternatives to White Rice, why they are healthy, and some recipe ideas on how to start using them in meal prep!

1. Red Or White Quinoa

Quinoa contains the second most protein of any grain and has all of the essential amino acids. It is also naturally gluten-free and high in fiber.

Quinoa - Alternatives To White Rice

2. Cauliflower Rice

Cauliflower rice is a great, low carb alternative to rice. One serving contains a day worth of Vitamin C.

Cauliflower Rice in a food processor

3. Broccoli Rice 

Broccoli rice is another great low carb alternative full of fiber, plant-based protein and iron.

broccoli rice - Alternatives To White Rice

4. Brown Rice 

Brown rice is full of fiber to help your digestive system stay on track and keep you feeling full. This is the most common alternative that you can find in takeout restaurants.

Brown Rice

5. Barley

Although not as popular as some of the other grains, barley provides a good serving of fiber and many other important minerals such as selenium.

Barley in a spoon

6. Couscous

Couscous is a type of pasta that is rich in calcium plus provides essential B vitamins

Couscous is an Alternative To White Rice

7. Farro

Farro is an easy to digest grain that is full of protein and iron.

Farro on a plate

8. Freekeh

Known as a super grain, Freekeh contains more protein and fiber than quinoa.

Freekeh is an Alternatives To White Rice

9. Sweet Potato Rice

Sweet potatoes are an excellent source of vitamin C and dietary fiber

Sweet potato rice in a food processor

10. Bulgur Wheat

Also, know as cracked wheat, bulgur wheat is an excellent source of plant-based protein and provides over 25% of your daily fiber needs.

Picture of Burlgar Wheat
10 Healthy Alternatives To White Rice

Now that we know what the alternatives to white rice are and why they are good for us, let's check out how to use them! 

21 White Rice Free Meal Prep Recipes

Recipes with Quinoa

One Pan Garlic Shrimp With Quinoa 

Quinoa Fruit Salad

Add some chicken to this for a well-rounded meal!

Recipes with Cauliflower Rice

Mexican Cauliflower Rice

Whole30 Baked Buffalo Chicken Casserole 

21 Low Calorie But Still Awesome Casserole Recipes

Recipes with Broccoli Rice

Stir Fry Pork and Broccoli Rice 

Low Carb Broccoli Crust Pizza 

Recipes using Brown Rice

One Pot Lemon Herb Chicken & Rice 

Mexican Brown Rice Bake

Recipes containing Barley

Barley Soup

Skillet Barley With Kale & Eggs 

Recipes with Couscous

Crispy Parmesan Quinoa Cakes

These Couscous cakes are made with an Alternative To White Rice

Southwestern Black Bean Couscous Salad

Shawarma-Spiced Beef and Couscous

MPOF Shawarma-Spiced Beef and Couscous5

Recipes Using Farro

Blueberry Farro Yogurt Bowl

Butternut Squash & Farro Chili

Recipes with Freekeh

Sweet Potato, Freekeh, and Pomegranate Salad 

Freekeh Salad

Recipes with Sweet Potato Rice

Vegetarian Sweet Potato Fried Rice

sweet potato fried rice - alternative to white rice

Slow Cooker Chicken Burrito Bowls With Sweet Potato Rice

Sweet potato rice bowl

Recipes with Bulgur Wheat

Cinnamon Banana Bulgur Breakfast

Bulgar wheat breakfast

Powerhouse Bulgur Salad With Orange Vinaigrette

Swap white rice in this Bulgar salad

And because we always like to give you a little something extra...Here is a 13th grain we love! 

 

Try out this new grain in A Black Rice & Lentil Salad! Keep the recipe as is for a vegan friendly option OR add in chicken or shrimp for a punch of protein! _ INGREDIENTS ½ cup black rice, 1 ¼ cups water Salt to taste ½ cup fresh or frozen edamame ½ cup @melissasproduce lentils  ¼ cup broken walnuts 1 tablespoon seasoned rice vinegar 1 tablespoon fresh lime juice 1 teaspoon finely chopped or grated fresh ginger Soy sauce to taste (optional) 1 tablespoon dark sesame oil or walnut oil (substitute olive oil or grapeseed oil if you are allergic to tree nuts or sesame seeds) 2 tablespoons grapeseed oil 2 tablespoons chopped cilantro METHOD: Combine the rice, water and salt to taste in a small saucepan and bring to a boil. Cover, reduce the heat and simmer 40 to 50 minutes, until all of the liquid in the pan has been absorbed by the rice. Remove from the heat. Remove the lid, place a clean dish towel over the pan and return the lid. Let sit for 10 to 15 minutes. Meanwhile, if using frozen edamame, cook it, following the directions on the package. In a medium bowl, toss together the rice, edamame, lentils, walnuts and cilantro. In a small bowl or measuring cup, whisk together the rice vinegar, lime juice, ginger, soy sauce, cayenne, sesame or walnut oil and grapeseed oil. Toss with the salad. Refrigerate in a bowl or in containers until ready to take to work or eat. _ Recipe Credit: @nytimes

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Dietitians #1 Tip for Improving Gut Health

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5 Tips to Help You Restore and Maintain Your Gut Health

Hey girl! Your microbiome is looking pretty fine today. Wanna go grab some kombucha?

improve gut health meme

The gut is like a playground for all sorts bacteria. This bacteria, also called microbes, flourish in the digestive tract. That sounds scary, but it is actually a good thing as long as the majority is good bacteria and not bad bacteria. Gut health has so much to do with your overall health, that it is wise to learn some of the best ways to optimize the health of this deceitfully important organ. Many doctors now believe that the bacterial balance of the gut has a greater impact than previously believed on many diseases; from irritable bowel syndrome to cancer.

We wanted to hear what the experts said, so we have asked some of the leading dietitians for their thoughts are on the importance of gut wellness to overall health and what kinds of foods will best to improve gut health.

Here are there best tips for improving gut health:

Carolina A. Martinez, MS, RDN, LD: "The gut microbiota plays important roles such as metabolizing nutrients from food and medications, protecting against intestinal infections, and producing vitamin K. Scientists are still learning about many of its other functions, which may include preventing or treating health conditions such as heart disease, arthritis, and cancer. Therefore, it is important you keep your gut healthy. To do so, you can consume natural prebiotics and probiotics.

Carolina A. Martinez, rdn
Carolina A. Martinez, MS, RDN, LD

Prebiotics are natural food components that are not digestible. Probiotics are live bacteria and yeasts, often called "good" bacteria because they help keep the gut healthy. Prebiotics feed probiotics - so the two go hand in hand. To get prebiotics, eat fruits, vegetables and whole grains such as bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat foods. Probiotics can be found in both fermented dairy and non-dairy foods like yogurt, kefir, aged cheeses, kimchi, sauerkraut, and tempeh. Following a well-balanced diet and consuming a variety of foods will ensure you make the most out of the natural prebiotics and probiotics in food." -Carolina A. Martinez, Nutrition expert can be found at https://www.vamos-nutrition.com/

Melissa Rifkin, MS, RD, CDN, CSO :  I try to follow a low carb and low sugar diet, because I have IBS (irritable bowel syndrome). I feel like a low carb diet is the best way to go... because a lot of my clients are overweight and I find that sugar is the culprit of all the weight gain. Read more here.

Frances Largeman-Roth, RDN: "Gut health is inextricably linked to our overall health, so it's something we all need to pay attention to. In addition to eating plenty of fresh fruits and veggies (many of which are a source of prebiotics), it's also important to get probiotics in your daily diet. You can get them by eating yogurt, cottage cheese and other dairy products with live bacteria, or by eating fermented foods, such as sauerkraut and kimchi."

What you might have heard in literature related to the digestive tract, is that increasing fiber is of utmost importance to keep your digestive system running smoothly. This may or may not be true for you because gut health is a very personalized matter. Some of your digestive profile will be due to genetics, while others parts will due to lifestyle choices you made earlier in life. Below are some tips from our dietitian friends on the role that fiber might play for you.

- Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. "

Frances Largeman-Roth, RDN - tips for improving gut health
Frances Largeman-Roth, RDN

Related Article - 10+ Benefits of Fermented Foods and How to Eat Them

Allison Kuhn: "Gut health is one of the most interesting nutrition spheres today. The thing about gut health is that its highly individualized. One of the biggest pieces of advice that you hear is to eat more fiber. Which is totally true, but if you have certain types of intolerances, ranging from celiac disease to IBS/FODMAP intolerance, just going after general fiber can actually cause quite a few issues. For example, someone who has trouble digesting FODMAPs (short-chain carbohydrates) starts eating an extra apple a day, and feels even worse, because they are eating a high-fructose food, which is a carb they can't digest. If you're a person who rarely experiences digestive symptoms, you are probably fine to seek fiber in the general sense. If not, it's important to get testing to rule out any other conditions. Then, you can customize the types of fiber you're consuming to reap the rewards without the symptoms." - Director of Nutrition for Kroger Co. and also on Instagram @hangryrd

Get some IBS | FODMAPS recipes here

Stephanie Edson, MS, RDN, LD, LMNT: "If trying to improve gut health, start by eating more veggies and fruit! Veggies and fruit are sources of fiber which will positively impact the gut. Be sure to slowly increase fiber intake, eating one more serving of veggies and fruit every few days until consuming a fruit and/or veggie at all meals and snacks. I have worked with quite a few individuals who felt better just eating more veggies and fruit than when they were taking supplements for gut health!"

It's not all just what you eat; staying hydrated  is insanely important too. Our dietitian friend below gives some guidelines to avoid the dehydration mistake.

- Stephanie Edson, MS, RDN, LD, LMNT is Regional Wellness Specialist and Registered Dietitian with SpartanNash and can be reached at stephanie.edson @ (spartannash.com). Follow her on Twitter @HometownRDN

Stephanie Edson, MS, RDN, LD, LMNT

Related article - Guide to Gut Health - Symptoms, Affects, Solutions 

Jim White: "Hydration. People want to talk about probiotics and getting more fiber, but neither of those do much for your gut health if you're dehydrated. Those are still important parts of gut health, so they shouldn't be overlooked, but dehydration keeps fiber from doing its job properly and can lead to that fiber causing constipation. Dehydration impairs bowel regularity, increases hunger (promoting overeating), causes sleepiness and lack of energy, and impairs cognition. By being properly hydrated, you're setting yourself up to make good food choices (like eating fruits and vegetables that provide fiber) and exercise which plays a big role in gut health and regularity. The general rule of thumb is that you should drink half of your body weight in oz of water per day.

Jim White Fitness - Improve Gut Health

So, if you weigh 150 pounds, you should be drinking about 75 oz of water per day. If you exercise and sweat a lot, this goes up. An easy gauge of hydration status is the color of your pee. Your pee shouldn't be darker than the color of lemonade, but you also don't want it to be clear (this means you're overhydrated). If your pee is clear, lay off the water for a bit until it resumes a slightly yellow color. If your pee is darker than lemonade, increase your water consumption until it's a light yellow. If you take a B complex vitamin, urine color may not be a good gauge of hydration status as these supplements can affect urine color." - Jim White Fitness and Nutrition Expert

Carley Smith Gut Health

Related Article - Meet Carley Smith - Certified GAPS Practitioner

We hope that you have found this helpful. The truth is that the gut resides in the very core of our bodies and connected to many vital organs. Poor digestive health can wreak havoc on the immune system and cause unwanted inflammation in the body. It is important to have the right bacterial balance to keep a strong immune system and eliminate waste (toxins) well. A healthy gut will work well to metabolize nutrients that are essential for you.

By following good digestive practices, you will be ahead of the game because many experts are predicting that we will be hearing much more about restoring the integrity of the gut as therapy for all kinds of diseases in the next 5-10 years.

Inspired by this interview? Here are a few more Expert Interviews on Meal Prep on Fleek:

  1. Mark Sisson - Mark's Daily Apple and Primal Blueprint
  2. Beneil Dariush - UFC Lightweight Fighter
  3. Alexia Clark - Fitness Model and Athlete
  4. Melissa Rifkin - Registered Dietitian
  5. Dana Angelo White - Registered Dietitian, Sports & Nutrition Coach

Sesame Chicken and Broccoli Stir Fry

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Sesame Chicken & Broccoli Stir Fry is loaded with awesome veggies and a super flavorful sesame sauce for a healthy meal prep!

This quick and easy healthy chicken meal prep is served with steamed broccoli and tossed in a flavorful chili garlic sauce. It's also loaded with zucchini noodles, or zoodles, which makes it keto, along with the monkfruit sweetener to balance out the flavors. This dish is the definition of "sweet heat," my friends! 

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep Ingredients:

For the chicken:

  • 1 ½ pounds chicken breast, sliced thin or into bite-sized cubes
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • 2 tablespoon avocado oil
  • 6 cups (14 oz) broccoli florets, steamed

For the sauce:

  • 6 tablespoon reduced-sodium soy sauce
  • 3 tablespoon rice vinegar
  • 1 tablespoon chili garlic sauce
  • 2 teaspoon minced ginger
  • 2 garlic cloves, minced
  • 1 tablespoon sesame oil
  • 2 teaspoon Lakanto Monk Fruit sweetener with erythritol
  • 1 teaspoon xanthan gum
  • 1 tablespoon water
Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

How to Make Low Carb Sesame Chicken and Broccoli

First off, you'll need a spiralizer, or access to one. Or maybe you're lucky and your grocery store preps lots of veggies for cooking and sells them ready to go, in the produce department. The spiralizer is the magical tool that turns zucchini into noodles, or "zoodles." 

Here's how this comes together. Start the chicken in a skillet and cook it in batches if things get too crowded in the pan. Then, while that's happening, whisk together all the ingredients for the sauce in a bowl. It might look like a lot, but chances are, you've got some of these ingredients on hand if you are already following a keto diet. Combine the sauce, chicken, and broccoli in the pan and stir until everything comes together for a few minutes. It's that easy. Serve it all over zoodles or rice.

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

How to Store

Once prepped and transferred into sealed, airtight containers, you can keep these meals for 4 to 5 days. You can also prep and freeze everything in this sesame chicken dish if you'd like, except the zoodles, which won't fare so well on reheating. Zucchini is very watery. Just freeze it in sealed, airtight plastic bags and label it with the date and contents. You can defrost it in the microwave or in the refrigerator overnight (always an easy way to bring proteins back to life). We've also tossed frozen chunks of this meal into a hot pan with a little bit of oil.

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Substitutions and Alterations

Switch out the broccoli for cauliflower, or use a combination of both veggies. 

Sesame chicken also tastes great with green beans and sliced bell peppers. Use what you have on hand if you want to be frugal.

Use regular rice or soba noodles if desired. Or pasta. Or rice: choose among brown, white, or cauliflower rice. You might have some at your table who aren't excited about zoodles. (We get it! Kids can be funny sometimes).

Try using coconut oil instead of avocado oil, if you don't have the latter (it can be pricey!). Coconut oil imparts a less neutral taste, but it will get the pan hot enough.

In terms of proteins, this sesame chicken stir fry works with steak, shrimp, and tofu, as well. Adjust the cooking times accordingly; shrimp cooks the fastest, followed by tofu and then steak.

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Tip

Garnish the top with some sesame seeds if desired, or a drizzle of sesame oil to amp up the flavors.

READ MORE: More broccoli, more stir fry, please! Steak and Broccoli Stir Fry!

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Sesame Chicken & Broccoli Stir Fry Meal Prep

This quick and easy chicken dish is served with steamed broccoli and tossed in a flavorful chili garlic sauce.
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Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Course: Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 354kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds Chicken Breast cut into bite sized pieces
  • 1 teaspoon Salt
  • 2 tbs avocado oil
  • 6 cups broccoli florets

Sauce

  • 6 tbs reduced sodium soy sauce
  • 3 tbs rice wine vinegar
  • 1 tbs chili garlic sauce
  • 2 teaspoon minced ginger
  • 2 cloves garlic minced
  • 1 tbs sesame oil
  • 2 teaspoon lankanto monk fruit sweetener with erythritol
  • 1 teaspoon xanthum gum
  • 1 tbs Water

Instructions

  • Toss sliced chicken in salt and pepper. Cook chicken in two batches. Heat one tablespoon of avocado oil in a large skillet over medium heat high. Add half chicken and cook about 3-4 minutes on each side. Transfer cooked chicken to clean bowl. Add remaining tablespoon of oil in skillet and cook remaining chicken.
  • In a medium bowl, whisk together soy sauce, rice vinegar, chili garlic sauce, minced ginger, minced garlic, sesame oil, sweetener, xanthan gum, and water. Add sauce to large skillet and set over medium high heat. Once sauce starts to boil, reduce heat. Add cooked chicken and steamed broccoli and toss to coat in sauce. Remove from heat. Serve over zucchini noodles or cauliflower rice.

Video

Notes

WW Smart Points= Green:6  Blue:4  Purple:4
__
Nutrition for 1 out of 4 servings:
45g Protein | 16.5g Carbs | 13g Fat | 4.2g Fiber | 354 Calories

Nutrition

Serving: 1serving | Calories: 354kcal | Carbohydrates: 16.5g | Protein: 45g | Fat: 13g | Fiber: 4.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Sesame Chicken & Broccoli Meal Prep blog

Gluten-Free Thai Peanut Stir Fry Meal Prep

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Gluten-free Thai Peanut Stir Fry Meal Prep is made with lean beef, broccoli, and peppers tossed with a Thai peanut sauce and served over brown rice. 

Gluten Free Thai Peanut Stir Fry

Peanut butter is one of the best pantry staples and it comes in handy for this easy meal prep recipe. This recipe isn't tough to execute at all. With a few more pantry staples in addition to the beloved peanut butter, you can make this takeout-worthy dish at home, without the expense (and extra unknown ingredients) from takeout food.

Gluten Free Thai Peanut Stir Fry

Gluten-Free Thai Peanut Stir Fry Meal Prep Ingredients

  • 1 cup cooked brown rice
  • 1 lb lean beef, cubed or pre-sliced for stir fry
  • 3 cups broccoli, roughly chopped
  • 1 bell pepper
  • 1 clove garlic
  • 3 tablespoon Bragg's liquid aminos or coconut aminos
  • ... Unlock the recipe below for full ingredients list, instructions, and macros.
Broccoli and chopped peppers on a wooden cutting board

How to Make Gluten-Free Thai Peanut Stir Fry Meal Prep

This dish starts with some sesame oil in a pan, with some garlic. Cook the beef in the sesame oil and garlic, and then set aside. Then, add the broccoli and bell pepper and saute until tender. The sauce is easy, too. In a small bowl, just whisk together the liquid aminos, peanut butter, rice wine vinegar, and lime juice. Add it to the pan with the beef and veggies and stir together until it's combined and heated through. 

Never worked with liquid aminos before? It's a great soy sauce substitute for those who can't have gluten, or if you just want to avoid soy. 

How to Serve Thai Peanut Stir Fry

This is a one-bowl kind of meal, to serve right with the rice. We like adding a little extra heat with the chili flakes and cilantro is always welcome as a garnish in a Thai stir fry. You can also garnish it with some chopped peanuts, which would taste great. (Toast them beforehand in a dry skillet until fragrant for extra peanutty goodness). 

Gluten Free Thai Peanut Stir Fry

How to Store Gluten-Free Thai Peanut Stir Fry

Once you've made this meal you can of course eat it right away (yum!) and serve to your family, or you can prep it for the week. To reheat, turn it all out onto a skillet with a tiny bit of sesame oil over medium heat, and stir to combine. It should reheat really easily this way, without the danger of the microwave drying out the rice. A microwave will work but it runs the risk of making the protein a little rubbery and drying out the rice, although you can always add some liquid to the rice and reheat that separately in the microwave if you like. 

Feel free to freeze this entire dish. You'd be surprised by how well rice does in the freezer. You can take the whole thing right from the freezer and dump it into a hot skillet with a little oil and in minutes you've got a brand-new meal waiting for you. Or, of course, microwave it or defrost in the fridge overnight and then reheat it in a skillet. 

Substitutions and Alterations 

  • Other veggies besides broccoli can be used here. We like cauliflower with this Thai peanut beef stir-fry, and extra bell peppers wouldn't hurt, either.
  • Skip the peanut butter and use almond butter, cashew butter, or a seed butter if desired. 
  • Use chicken instead of beef, or tofu if you want to make this dish vegan. 
  • Use white rice or cauliflower rice instead.
Gluten Free Thai Peanut Stir Fry

Tip

To make more servings or servings with more veggies, double the peppers and broccoli in this recipe. (Note: Your macros will be different if you do this.)

Prep the rice ahead of time and pull it out to come to room temperature from the fridge when you start cooking this stir fry. Then, toss the rice into the pan at the end of cooking along with everything else to warm it up, without drying it out. 

READ MORE: All Thai, All the Time with Thai Chicken Tenders with Creamy Almond Dipping Sauce and Thai Basil Chicken Meal Prep!


Gluten Free Thai Peanut Stir Fry

Gluten-Free Thai Peanut Stir Fry Meal Prep

Homemade gluten-free Thai peanut sauce is tossed with strips of lean beef, broccoli, and peppers. Served over a bed of hearty brown rice for a well-balanced lunch or dinner. 
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Main Dish
Cuisine: Thai
Diet: Gluten Free
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 348kcal
Author: Nick Quintero

Ingredients

  • 1 cup brown rice cooked
  • 1 lb beef cubed or sliced
  • 3 cups broccoli roughly chopped
  • 1 medium bell pepper chopped
  • 1 clove garlic minced
  • 3 tbs coconut aminos or soy sauce if not gluten free
  • 2 tbs peanut butter
  • 1 tbs rice wine vinegar
  • 1 tbs sesame oil
  • 1 teaspoon lime juice
  • cilantro for garnish
  • chili flakes for garnish

Instructions

  • Heat sesame oil in a wok or large, deep skillet over medium heat. Add the garlic and cook just until it becomes fragrant, 1 to 2 minutes.
  • Add beef and cook about three minutes on each side, just until it develops a little bit of color.
  • Add the peppers and broccoli to the pan and cook over medium-high heat for 5 minutes, stirring frequently.
  • In a small bowl, whisk together the aminos, peanut butter, rice wine vinegar, and lime juice.
  • Add the sauce to the pan and stir to combine everything evenly. Cook for about 5 minutes, stirring frequently to ensure the sauce is evenly distributed.
  • Evenly divide into meal prep containers. Top with chopped cilantro and chili flakes, if desired.

Notes

Nutrition per serving:
30g Protein | 21g Carbs | 17g Fat | 348 Calories

Nutrition

Serving: 1meal | Calories: 348kcal | Carbohydrates: 21g | Protein: 30g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Gluten Free Thai Peanut Stir Fry Meal Prep

Easy Homemade Meatballs and 15 Ways to Change Them Up

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I just love meatballs and wanted to have one good basic and easy homemade meatball recipe that you could be used in several different meals. That way you can keep a batch of these tasty meatballs in your freezer and use them in different quick weeknight meals later. I'm all about making things easy and uncomplicated!

These 20 Minute Meatballs are our core meatball recipe. From there you can put your own spin on them. Below are 15 Meatball Recipes that are freezer friendly, tasty, and high protein!

Table of Contents
20 Minute Meatballs

Creative Meatball Recipes

Friendly reminder, meatballs are simply a mix of seasonings and flavors mixed into your favorite protein. You can easily swap beef, for ground chicken or turkey, or pokr.

Hoisin Meatballs

Hoisin glazed meatballs in a pot

Spicy Turkey Meatballs and Rice

Mozzarella Stuffed Meatballs

Mongolian Beef Meatballs

Taco Meatballs

Taco Meatballs

Ten More Meatball Recipes

  1. Chicken Marsala Meatballs
  2. Cranberry BBQ Vegan Meatballs
  3. 20 Minute Paleo Thai Almond Butter Turkey Meatballs
  4. One Skillet Spaghetti Squash and Meatballs
  5. Keto Bacon Sausage Meatballs
  6. Easy Homemade Meatballs
  7. The Best Meatballs Recipe
  8. Carrot Meatballs With Mint Cauliflower Rice
  9. Easy Turkey Meatballs With Pesto Pasta
  10. Vegetarian Meatballs Made With Chickpeas And Miso

Grill Basket Sausage and Peppers

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

A simple accessory can make grilling a hands-off process. Grill baskets are easy to come by and they are a great way to put everything on the grill and have it cook at once. It's helpful when you want to marinate something, or you want to cook food in such as way that it doesn't burn quickly. You can make the grill work for you in different ways. With the basket, you're using indirect heat.

This recipe incorporates chicken sausage, peppers, and red onion but feel free to put in other veggies, or double the recipe and get two baskets. We love this meal prep because it's really simple and mostly hands-off, and it tastes good whether you eat it hot off the grill (yum) or cold from the fridge.

Grill Basket Sausage and Peppers Ingredients

Grill Basket Sausage and Peppers ingredients
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 medium red onion
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning
  • Salt to taste
  • Pepper to taste
  • 12 ounces Italian-style chicken sausage, sliced
  • Cauliflower rice, optional
  • Parmesan cheese, grated, optional

How to Make Grill Basket Sausage and Peppers

First, you need a grill basket. That's easy enough; you can find them at hardware stores and mass merchandisers like Target and Walmart, typically.

Cut the peppers and onions up into 1 ½-inch pieces and transfer to a bowl. Then, toss them with olive oil and seasonings (garlic powder, salt, pepper, Italian seasoning). Add the sliced sausage and toss it all together. Transfer to the grill basket and grill over indirect heat for 20 to 25 minutes. You don't want anything to char, per se, but to just develop a great color and flavor from the grill.

Sausage, peppers, and onions in a grill basket

How to Store and Serve Grill Basket Sausage and Peppers

Eat this right off the grill! We like this with cauliflower rice, regular rice, or even tossed with some pasta. Serve it on a long sub roll for a sandwich, or try it with corn on the cob. So good. Classic grill flavors.

If you're meal-prepping this recipe, we still recommend cauliflower rice for the win here. Just keep it all in an airtight container for up to 4 or 5 days. You can reheat this on the stove, the microwave, or the oven. You can also freeze this, too. Consider defrosting it and serving it with some cooked white beans and a can of diced tomatoes and turning it into a stew. This way, any texture you lose in the peppers and onions isn't as significantly noticeable if it's served in a stew. But honestly, we don't think you'll have any leftovers. This is good stuff.

Substitutions and Alterations

Feel free to use any kind of sausage you like, whether it's pork, chicken, or turkey. Pork will cook a little more slowly, and turkey and chicken will cook faster. Other seasonings are great here, too, depending on the kind of sausage you use. Maybe you'll use oregano, or thyme, or try basil instead of Italian seasoning. Or maybe you've got your own special grilling blend. Those work well, too.

Other veggies can work in addition to the peppers and onions, provided they are of a similar consistency. That way you'll know they'll cook at about the same rate. We like to use cut up zucchini and yellow summer squash on the grill with sausage, peppers, and red onion.

You can also use a sweet Vidalia onion instead of the red onion and it'll be so delicious you'll wonder why you don't eat more sweet onions on the grill.

MORE GRILLING and MORE SAUSAGE RECIPES

On Grilling Vegetables:

Grilling vegetables to perfection is an art that can elevate any meal with vibrant flavors and textures. By combining the right oil with proper grilling techniques, you can achieve a deliciously charred exterior and a tender interior. Our comprehensive guide on how to perfectly cook vegetables provides step-by-step instructions to ensure your veggies are cooked to perfection every time.

From selecting the freshest produce to mastering the ideal grill temperature, this guide covers everything you need to know. For expert tips and tricks, check out our detailed guide on Perfectly Grilled Vegetables.

Grill Basket Sausage and Peppers

Grill Basket Sausage and Peppers

A simple grilling accessory makes this sausage and peppers cook with ease and speed on the grill!
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: Main Course
Cuisine: American
Diet: Gluten Free
Keyword: grilling
Servings: 4
Calories: 260kcal
Author: Nick Quintero

Ingredients

  • 1 red bell pepper
  • 1 green bell pepper
  • 1 medium red onion
  • 2 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • Salt to taste
  • Pepper to taste
  • 12 ounces pre-cooked Italian style chicken sausage sliced
  • Cauliflower rice optional
  • Parmesan cheese grated, optional

Instructions

  • Preheat a gas grill or prepare a charcoal grill for medium-high heat. Spray a grill basket liberally with oil or nonstick cooking spray. 
  • Cut peppers and onion into 1 ½-inch pieces. Toss with olive oil, seasonings and salt and pepper, to taste. Add sausage and toss again; transfer to grill basket.
  • Set grill basket over indirect heat for 20 to 25 minutes, shaking the pan or stirring every 5 minutes. You want the peppers to caramelize but not char. 
  • Remove pan from grill and allow to cool before dividing into meal prep containers. Optional: Serve over cauliflower rice and top with Parmesan cheese. Cover and refrigerate up to 4 days. 

Video

Nutrition

Calories: 260kcal | Carbohydrates: 11g | Protein: 14g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 60mg | Sodium: 874mg | Potassium: 170mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1351IU | Vitamin C: 65mg | Calcium: 20mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

3 Exercises That Burn 200 Calories in Less Than 3 Minutes

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3 Exercises that burn 200 calories or less in less than 3 minutes? Sounds too good to be true, but trust us, it's not!

When you want to yield the best results in a very small amount of time, you're going to need to utilize some of the best calorie-burning exercises out there. I see too many people doing low-intensity steady-state cardio for long durations and hating every minute of it. Why put yourself through the pain and agony of long, drawn-out exercises that yield you very little in return when it comes to burning calories? Stop the madness! We get it! You wanna maximize your efforts. It can be done! 

Beneil Dariush (UFC Lightweight) says, "...you'll never be the best striker. You'll never be the best grappler. You don't have the time to spend mastering one thing, so there is always someone beating you on a regular basis."

This article will show you three exercises that burn 200 calories in less than 3 minutes. You can utilize these as a stand-alone cardio workout, as a quick way to burn calories throughout the day, or incorporate them into your resistance workouts (between sets) to increase the total calories burned.

Man doing planking exercise in gym

To complete these exercises, you can do them in bursts of 30 seconds before taking a very short breather. Or you can tough it out and go for the full three minutes all at once (which isn't going to be easy). By keeping the intensity as high as possible, you will keep the calories burning even after you are done with your three minutes of intense exercise.

Due to the afterburn effects of the exercise(s), you will burn up to an additional 200 calories on the days you complete any or all of the exercises listed below.

And, of course, before you engage in any of these exercises, you should be medically cleared by your doctor to ensure you are healthy enough to engage in these intense exercises.

Feel the BURN

  1. Jump Squats

This exercise involves dropping down into a squat position before exploding back up and jumping into the air. The movement should be swift and fluid while ensuring the intensity of the exercise is high.

  1. Burpees

An exercise we have all come to love to hate (or maybe just hate?) are burpees. To do a burpee, squat down and put your hands on the floor in front of you slightly. Kick your legs back behind you to put yourself in a push-up position. Lower yourself to complete a push-up and immediately following the push-up. Then, bring your feet back up towards your hands in an explosive motion, returning yourself back into a squat. Then explode up and jump as high as you can before starting the exercise all over again.

  1. Stairs Running

This is pretty self-explanatory. To complete this exercise, you run up and down the stairs, keeping the intensity as high as possible while still maintaining your safety on the stairs. (This is the kind of training you saw in movies like Rocky.) Your stairs might work great, but stadium stairs at your local high school are perfect.

EXERCISEREPSDURATION
Jump SquatsAs many as you can do30 sec – 2 min
BurpeesAs many as you can do30 sec – 2 min
Stairs RunningAs many as you can do30 sec – 2 min
3 Exercises That Burn 200 Calories in Less Than 3 Minutes

Article Courtesy Of Weik Fitness

17 No Reheat Meal Prep Recipes

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No-Reheat Meal Prep Recipes will make your life so much easier, and make it faster for you to reach your meal prep goals for lunch and dinner. So good for when you are on the go!

We don't always have access to a microwave, air fryer, oven, stove, or fire, but we still have to eat. And sometimes we're busy and taking the time to reheat something is maybe 10 minutes we don't have.

Sometimes it is our workplace limitations, or the electricity is temporarily off at home, or our children's schools don't make it easy. Whatever the case may be, you can still stay focused on your meal prepping needs. There are plenty of nutritious and delicious meal preps that do not require reheating. Here are our favorite no-reheat meal preps!

17 No Reheat Meal Prep Recipes PIN

How to Keep No Reheat Recipes Safe?

Not all food must be reheated, but more often than not it does require being refrigerated and kept in an airtight container.

The reason for this is to reduce the risk of food poisoning due to an increase of bacteria in the food- especially food that is initially warmed, moist, and has been left out for two or more hours. It is also a good rule of thumb to keep cooked foods in the refrigerator for less than 5 days to prevent the risk of illness.

Freezing your food is typically the safer option for cooked food stored longer than 5 days, so plan ahead with your meal prepping needs. When transporting your prepped food, be sure to continue using your airtight containers. 

Jump ahead to No Reheat Recipes:

Breakfast

Protein Waffles

This is a great alternative to traditional waffles since this recipe actually offers a great source of protein which is something our bodies need to function and build muscle. These protein waffles also taste great and offer the opportunity to add cinnamon, dark chocolate, nuts, fruit, and other flavors.

(Carbs: 49g - Protein: 26g - Fat: 16g)

Pepperoni Pizza Egg Cups

Portable egg cups, also known as egg bites, are an easy way to meal prep while making a dozen at a time. These pizza egg cups bring together one of our favorite foods, i.e. pizza, with a low-carb and high-protein base. Guilt-free fine meal prep dining with plenty of flavors.

(Carbs: 23g - Protein: 26g - Fat: 26g) 

Smoked Salmon Lentil Breakfast Salad

Try a modern take on a lox bagel in the form of a salad! There's been plenty of times we have eaten all of the toppings on a lox bagel, so why not make it an entire salad? No-reheat meal prep for the win!

(Carbs: 36g - Protein: 28g - Fat: 18g)

Chickpea Frittata

Try this delicious eggless frittata that is packed with B vitamins and offers a new take on breakfast!

 (Carbs: 48g - Protein: 10g - Fat: 4g)

Sausage Lovers's Hashbrown Casserole 

If you love sausage, regardless of what kind, this breakfast casserole offers satisfaction and satiation! Start your days off right with this no-reheat meal prep.

(Carbs: 13g - Protein: 23g - Fat: 13g)

Lunch and Dinner

Chicken Quinoa Salad 

Colorful and well-balanced, this salad is rich in protein and flavor with added zest and subtle sweet notes. This is a great dish on a hot day, when you especially won't want to reheat a m eal.

(Carbs: 32g - Protein: 64g - Fat: 5g)

Arugula Pesto Pasta  

Get your greens with this pasta! We love the mouthfeel, texture, and balanced flavors. The pine nuts add a nice crunch.

(Carbs: 62g - Protein: 28g - Fat: 34g)

Vegan Chipotle Bowl

Anytime we can add sweet potato to a dish, you know it's going to be delicious. This salad is perfect as a main dish or as a side. An inspired no-reheat meal prep!

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

Chicken Soba Noodle

A complete meal in a bowl! Not only is this a quick and easy dish to make, but it is also one that offers a unique complexity in flavor. This makes eating cold chicken and noodles a delight as a recipe you'll want to keep on hand.

(Carbs: 53g - Protein: 37g - Fat: 6g)

Tuna Poke Bowl

Poke bowls are one of the best ways to get high-quality fish proteins and fats in your diet, while not having to cook a lot in preparing them. This poke bowl recipe is among our favorites!

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

Shrimp with Tomato and Avocado

Lime zest, creamy avocado, tangy tomato, sharp chives, cilantro, and tasty shrimp all mixed together make this a fantastic no-reheat lunch or dinner meal prep recipe.

(Carbs: 7g - Protein: 25g - Fat: 9g)

Turkey Wrap 

This new twist on a traditional wrap includes a kick of flavor from the chipotle lime avocado oil spread. Quick and easy to make, this will swiftly replace boring, tired-out, sandwiches.

(Carbs: 37g - Protein: 25g - Fat: 21g)

Chicken BLT Pasta Salad

If you love a good bacon, lettuce, and tomato sandwich, and you love salads, look no further! This is a great take on the traditional BLT and offers a slightly more healthy and flavorful variation.

(Carbs: 52g - Protein: 31g - Fat: 11g)

Cauliflower Rice Salmon Poke Bowl

This light lunch option offers more protein than carbs, so you shouldn't feel the need for a nap after this no-reheat meal prep.

(Carbs: 16g - Protein: 24g - Fat: 20g)

Cold Veggie Pizza

Cold pizza is a crowd favorite and this recipe goes straight to it. We love scooping up bites of arugula salad with our slices of veggie pizza.

(Carbs: 41g - Protein: 12g - Fat: 30g)

No-Reheat: Cuban Pasta Salad

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

Cuban pasta salad

Snacks

Superfoods Almond Butter Bars

Densely packed health food that still tastes great? Yes please. Portable, check! No-reheating needed? Check!

(Carbs: 20g - Protein: 4g - Fat: 10g) 

Healthy Oatmeal Muffins

We are not bluffin' with these muffins! You can go gaga over these fluffy, delicate, full of flavor muffins. They offer several health benefits and are a great no-reheat option!

(Carbs: 18g - Protein: 6g - Fat: 4g) 

11 Father's Day Grilling Recipes

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Father's Day grilling recipes will give you plenty of grill-time inspiration no matter how the dad or dads in your life like to eat!

Father's Day is quickly approaching and it is a great time to bring out the grill! One of the things people typically do on Father's Day, aside from getting him another tie or more golfing gear, is head outside with the family for a memorable day by the grill. We have put together a list of 11 diverse and tasty recipes for your Father's Day celebrations! We think Dad will enjoy these, and so will the rest of the family. And if you've got any leftovers, consider that you've got meal prepping accomplished for a meal or two!

Sausage Grill Packets

A healthy keto dinner for the grill! Wrap up your favorite low-carb veggies with your favorite sausage. These come together in 10 minutes and leave no dishes to clean up!

(Carbs: 13g - Protein: 19g - Fat: 19g) 

Honey Sriracha Salmon

With garlic, lemon, and pepper, this Honey Sriracha Salmon is one of our favorite ways to prep salmon. Dad who appreciate salmon and a little heat will love this.

(Carbs: 24g - Protein: 23g - Fat: 12g) 

Watercress & Feta Stuffed Flank Steak

This Mediterranean-inspired stuffed steak is an elegant addition to your meal prep favorites. Flank steak is sliced thin and filled with watercress, feta cheese, and herbs before cooking. The end result is a flavor-packed dinner that has plenty of servings for easy reheating!

(Carbs: 43g - Protein: 32g - Fat: 22g) 

Grill Basket Sausage and Peppers

A simple grilling accessory makes this sausage and peppers cook with ease and speed on the grill! A new Father's Day grilling favorite!

(Carbs: 11g - Protein: 14g - Fat: 4g) 

MPOF-Grill-Basket-Sausage-and-Peppers2-600x800 (1)

Pulled Pork Sliders w/ Sweet Potato Buns

If Dad is skipping carbs, these tasty sliders with sweet potato "buns" are stuffed with slow cooked pulled pork and your favorite burger toppings.

(Carbs: 26g - Protein: 24g - Fat: 17g) 

Lemon-Pepper Chicken Drumsticks

Fellow preppers, check out this awesome Lemon Pepper Chicken Drumstick recipe. It's great for lunch or dinner, and easy to grill. Serve it with your favorite Father's Day grilling fixins.

(Carbs: 55g - Protein: 12g - Fat: 5g) 

Brazilian Style Skirt Steak

Keto Brazilian Style Skirt Steak Meal Prep is an easy meal prep recipe for whole30, Paleo, and Keto-compliant meal plans. This recipe is done on the grill, making clean-up a breeze! 

(Carbs: 16g - Protein: 27g - Fat: 38g) 

Spinach Artichoke Dip

Ok, so it's not a grilling recipe, but it's GREAT with grilled food. This Paleo-friendly spinach dip is rich and filling, perfect for curbing midday hunger without any gluten.

(Carbs: 8g - Protein: 3g - Fat: 25g) 

Air Fryer Crispy Zucchini Chips

When the grill is busy, you need something to snack on. These crispy and delicious zucchini chips are made using a simple process that involves thinly slicing zucchini and cooking it in an air fryer. Serve with burgers!

(Carbs: 22g - Protein: 8g - Fat: 31g) 

Air Fryer Carrot Fries

Carrots make delicious fries in the air fryer, especially when you dip them into ranch dressing! Air fryer carrot fries are so good with burgers, hot dogs, and other grilling favorites for Father's Day.

(Carbs: 19g - Protein: 1g - Fat: 5g) 

Grilled Salmon w/ Fruity Quinoa

This Grilled Salmon and Fruity Quinoa meal prep brings together all the best sweet and savory flavors for a Father's Day grilling recipe to remember.

(Carbs: 66g - Protein: 42g - Fat: 15g)

BBQ Pulled Chicken Stuffed Sweet Potatoes

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With July 4th around the corner, we decided to bring you this super creative and delicious take on baked potatoes. Get ready for a chicken stuffed sweet potato! It tastes as good as it looks, bursting with juicy BBQ flavor. Serve chicken stuffed sweet potatoes with a side of coleslaw and you've got yourself a healthier traditional Southern-feeling cookout meal. This meal prep recipe is the perfect easy lunch idea and makes for a satisfying dinner. Save this meal prep recipe for yourself or share it with friends and family -- we know they'll be impressed. 

BBQ Pulled Chicken Stuffed Sweet Potatoes

Enjoy your favorite barbecue fixings stuffed into a sweet potato in this high-protein, high-fiber recipe. Barbecued pulled chicken cooks in an instant pot for a complete meal in less than an hour!

How long will BBQ Chicken?

The entire meal (excluding the coleslaw) will last about 4 days in your refrigerator. Be sure to store the meal in airtight containers like these. 

Can BBQ Chicken Stuffed Sweet Potatoes be frozen?

It certainly can. Chicken stuffed sweet potatoes can be frozen, saved, and enjoyed later. The chicken will hold its flavor for 4 months but is safe to eat beyond that time. Cooked sweet potatoes last for 6 months in the freezer. If you want to make more than 4 servings, cook more chicken and sweet potatoes. We have an easy recipe for Crockpot Sweet Potatoes so you can cook as many sweet potatoes you need. Our Crockpot Sweet Potatoes is another easy lunch idea. 

BBQ Pulled Chicken Stuffed Sweet Potatoes

BBQ Pulled Chicken Stuffed Sweet Potatoes Ingredients: 

For BBQ Pulled Chicken Sweet Potatoes

  • 2 lbs. boneless skinless chicken breasts
  • 1 cup gluten-free BBQ sauce
  • 4 medium cooked Melissa's sweet potatoes
  • ⅓ cup gluten-free bbq sauce for serving

For Coleslaw

  • 4 cups shredded coleslaw mix
  • 3 tablespoon mayonnaise
  • 1 teaspoon Dijon mustard
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
BBQ Pulled Chicken Stuffed Sweet Potatoes

On to the exciting part! Make your coleslaw first and place it in the refrigerator for 30 minutes. Just stir coleslaw ingredients together in a medium mixing bowl. That should take 5 minutes, maybe less. 

How to make BBQ Chicken in the Pressure Cooker:

You should have cooked sweet potatoes on standby thanks to our Crockpot Sweet Potatoes meal prep recipe. For the chicken, you'll need your instant pot, chicken breast, and BBQ sauce (we use a Whole30 compliant, gluten-free BBQ sauce). Add chicken and BBQ sauce to the pot, secure the lid, and close the vent valve. Use the "chicken" or "manual" setting and let the chicken cook for 20 minutes. Allow the instant pot to depressurize naturally for 5-10 minutes and open the vent valve after to release extra pressure. Grab a cutting board to use for shredding the chicken. Shred the chicken on the cutting board using two forks. When you're done shredding, put the chicken back into the pot and add more BBQ sauce. That's it! We give you permission to try one chicken stuffed sweet potato before you pack the rest away. 

How to portion BBQ Pulled Chicken Stuffed Sweet Potatoes?

Place 1 sweet potato in the biggest compartments of your MPOF meal prep containers (you need four). Put your chicken and coleslaw in each of the smaller (1 cup) compartments. Spoon or pour a side of BBQ sauce into a plastic cup and cover with a lid. Place the sauce with the sweet potato. Store and enjoy this prepared easy lunch idea the next day! 

More BBQ Chicken meal prep recipes:

Looking for more BBQ chicken meal prep recipes? We don't blame you! Try these finger-licking-good BBQ chicken recipes and let us know what you think: 

  1. BBQ chicken with an Asian flare Korean BBQ Chicken Thighs
  2. Traditional (but smoky and delicious) chicken and vegetables Oven Baked BBQ Chicken and Veggies Meal Prep
  3. Slow-cooked BBQ goodness Crockpot BBQ Chicken Meal Prep Recipe
  4. If you really enjoyed chicken stuffed sweet potato, try this chicken and sweet potato recipe BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato
  5. Tangy chicken meatballs Molasses Bourbon BBQ Glazed Chicken Meatballs

Other tips for making BBQ Pulled Chicken Stuffed Sweet Potatoes:

  • If you don't have an instant pot to cook the chicken, you can use a sheet pan & oven-baked method, or use a crockpot. We use an instant pot because it reduces the cooking time. 

  • You can use skinless chicken thighs instead of chicken breasts. 

  • We don't season the chicken in this recipe, but you can. Be sure to keep the seasoning simple so you don't take away from the BBQ sauce or have overpowering flavors. 

  • Have fun with whichever BBQ sauce you want. That's the beauty of this versatile dish! 

  • If you don't have enough sweet potatoes or want to change things up, use your BBQ pulled chicken for Sloppy Joes for another easy lunch idea.

  • Additional sides that go amazingly well with BBQ pulled chicken are macaroni & cheese, deviled eggs, broccoli salad, and corn salad. 

BBQ Pulled Chicken Stuffed Sweet Potatoes
BBQ Pulled Chicken Stuffed Sweet Potatoes

BBQ Pulled Chicken Stuffed Sweet Potatoes

Enjoy your favorite barbecue fixings stuffed into a sweet potato in this high-protein, high-fiber recipe. Barbecued pulled chicken cooks in an instant pot for a complete meal in less than an hour!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, gluten free, paleo, whole30
Servings: 4 meals
Calories: 519kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

BBQ Pulled Chicken Sweet Potatoes

  • 2 lbs. boneless skinless chicken breasts
  • 1 cup gluten-free BBQ sauce
  • 4 medium crockpot sweet potatoes
  • ⅓ cup gluten-free bbq sauce for serving whole30, if needed

Coleslaw

  • 4 cups shredded coleslaw mix
  • 3 tablespoon mayonnaise whole30, if needed
  • 1 teaspoon Dijon mustard
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

Instructions

  • Stir together ingredients for coleslaw in a medium mixing bowl. Cover and refrigerate for 30 minutes.
  • Add chicken and barbecue sauce to the instant pot. Secure lid and close vent valve. Press chicken/meat" setting or "manual" for 20 minutes. When the timer goes off, allow the instant pot to depressurize naturally for 5-10 minutes then open vent valve to release extra pressure. Remove lid and shred chicken on a cutting board using two forks. Return chicken to pot and toss in barbecue sauce.
  • Place 1 sweet potato in the large compartment of 4 MPOF white containers. Divide pulled chicken between 1 of each small compartments and divide coleslaw between the remaining small compartments. Divide ⅓ cup of barbecue sauce between 4 small sauce cups and place next to sweet potatoes.

Nutrition

Serving: 1meal | Calories: 519kcal | Carbohydrates: 37g | Protein: 54g | Fat: 16g | Sodium: 628mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Stairway To Heaven Leg Workout

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Who says you need to hit the gym to fit in an intense leg workout? Not me! In fact, all you need is a set of sturdy stairs and you're all set. I have come up with a unique leg workout that I like to call "Stairway to Heaven."  If you're up for a challenge, then I suggest you give this amazing leg workout a try. It'll leave your legs burning!

Table of Contents

In order to warm up properly, walk for five minutes either inside or outside (or simply walk up and down the steps for 5 minutes). If the ground outside is wet, do not walk outside as depending on the type of steps you are using, it can cause them to become extremely slippery and I don't want you to fall.

It should also go without saying that if you have any knee issues or have been told by your doctor to refrain from leg training, then do not complete this workout and wait until you get approval from your doctor.

Make sure the steps you are using are deep enough to allow your entire foot to be securely placed on it for each exercise listed below. Additionally, wear athletic shoes with good tread.

Exercise 1: Squats

Have both feet on a step and complete a full squat. Step up to the next step and repeat. Do this for the entire flight of stairs so long as there are at least 10 steps (such as the first set of stairs on a floor, you don't need to do multiple flights unless there are less than 10 steps per level). Jog back down the stairs and repeat two more times.

Exercise 2: Skip a Step

To complete the exercise, you will be skipping each step (or even two steps) as you move up the flight of stairs. Put your left foot up 2-3 steps and similar to a lunge, push yourself up onto that step using your left leg. Then, using your right leg, repeat the movement and keep alternating legs. Once at the top, jog back down to the bottom and repeat two more times.

Exercise 3: Calf Raises

Stand on the edge of a step that has a good grip on it. Hang your heels off of the step and complete a calf raise. Do this for 15 reps. When done rest and repeat again two more times.

Exercise 4: Side Step Ups

For this exercise, stand sideways so that your right leg is closest to the step. Now, place your right foot up on the second step and push yourself up. On the way back down from the movement, return your left foot to the base of the stairs. Repeat this for 15 repetitions and then turn in the other direction so that your left leg is closest to the stairs and repeat for your left leg. Repeat these two more times.

Exercise 5: Stair Sprints

To complete this workout, you will sprint up the stairs either touching every step on the way up or by skipping a step in between. You want this movement to be explosive. Once at the top, jog back down the stairs and repeat three more times to finish off the workout.

Once done, walk inside or outside for five minutes or simply walk slowly up and down the stairs as a cool down.

Stairway To Heaven Leg Workout

Article Courtesy Of Weik Fitness

31 Slow Cooker Meal Prep Recipes

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We can't think of many things better than walking through the door after a long day and knowing that a warm, home-cooked, meal awaits us.

These easy to prepare slow cooker meal prep recipes take just a little bit of prep work in the morning, or the night before, and then rely on the slow cooker to do the rest of the work. Your future self will thank you...and us for this post! =)

Because there are so many dietary restrictions and needs, we broke these slow cooker recipes down by dietary preference;

Table of Contents

Benefits of using a Slow Cooker

  • The extended cooking times allow better distribution of flavors in many recipes.
  • The lower temperatures lessen the chance of scorching foods that tend to stick to the bottom of a pan or burn in an oven.
  • Less expensive or tough meats, such as chuck steaks, roast, and less-lean stewing beef, are tenderized through the long cooking process. The slow cooker is an excellent choice for cooking many venison dishes.
  • The slow cooker frees your oven and stove top for other uses, and it is a splendid choice for large gatherings or holiday meals. Many people swear by their slow cooker dressing or mashed potatoes.
  • There's no need to scrub several pots and pans. In most cases, you'll only have to wash the slow cooker and maybe a few prep utensils.
  • Slow cookers use less energy than a standard electric oven.
  • The slow cooker won't heat the kitchen up the way a large oven will, a real plus on a hot summer day.
  • A slow cooker travels well. Take it from your kitchen to the office or party. Just plug it in and serve.
  • Convenience! A slow cooker can usually be left unattended all day for many recipes.* You can put recipe ingredients in it before going to work and come home to a meal. A slow cooker meal is an excellent choice for a busy day, whether you work in or out of your home.

*Note: Whenever you purchase a new slow cooker, use it a few times on both HIGH and LOW settings before leaving it unattended.

More info here

Our Favorite Slow Cooker

Crock-Pot 6 Quart Cook & Carry Programmable Slow Cooker with Digital Timer


----------------

I have an old Crock-Pot and it still works, but is too small for a roast, etc. So I got this one for two reasons: 1) bigger, 2) can program the time and temperature setting. I've only used it twice and, at this point, I am extremely satisfied. Should things change, I most definitely will update.

The programmable feature is really nice because you can set the cooking temperature on LOW or HIGH and set the cooking time in 30-minute increments all the way up to 20 hours. Some other "programmable" slow cookers have a few time/temp combination options but they are quite limited - this one gives you total control.

Once the programmed cooking time is finished, the Crock-Pot automatically turns to "warm." The controls are touch (instead of turn dials) and very user-friendly. The user manual is small, but complete, and includes a couple recipes.

My first dish: Crockpot French Onion Soup. Very tasty and the Crock-Pot worked perfectly.

This Crock-Pot holds a LOT of food! I'm cooking for just me so I put some in the fridge and the rest in smaller containers in the freezer. And since I truly hate to cook, this is the best way to keep me out of the kitchen but still have good food to eat.

The food I prepared didn't stick to the stoneware and it was super easy to clean. Just hot, soapy water and rinse. You can also put the stoneware and the glass lid in the dishwasher. I will probably never use the "carry" function but I did try the locked lid and the rubber seal is tight and should make it easy to take your dish to the potluck, etc. Just don't lock the lid while you're cooking!

Ok... on to the recipes!

Gluten Free Slow Cooker Meals

Slow Cooker Keto Pork Carnitas

Slow Cooker Keto Pork Carnitas Bowls

Slow Cooker Asian Pot Roast Meal Prep

Asian Style Slow Cooker Pot Roast Meal Prep

Slow Cooker Recipe: Ropa Vieja

ropa vieja - cuban beef stew meal prep

One Pot Crockpot BBQ Chicken Meal Prep

one pot bbq chicken and lentils meal prep

Watch the recipe video here:

Crockpot Teriyaki Chicken

slow cooker teriyaki chicken

Gluten Free Zuppa Toscana

gluten free slow cooker recipe

Clean Eating Crock Pot Spaghetti Sauce with Meatball recipe

slow cooker spaghetti recipe

Fire Roasted Slow Cooker Shrimp Taco Recipe

fire roasted slow cooker shrimp tacos

Low-Calorie Slow Cooker Meals

Crock Pot Salsa Chicken Meal Prep Recipe Video

slow cooker salsa chicken meal prep

Crock Pot Skinny Chicken Jambalaya

skinny chicken meal prep in a slow cooker

Crock Pot Tomato Soup

crock pot potato soup meal prep recipe

Weight Loss Vegetable Soup Recipe

low calorie vegetable soup recipe

The Best Healthy Turkey Chili Meal Prep Recipe

low calorie slow cooker chili recipe

One Pot Crockpot BBQ Chicken Meal Prep

Low Carb Slow Cooker Meals

Low Carb Crockpot Beef Ragu

Low Carb Crockpot Beef Ragu Meal Prep Recipe

Slow Cooker Eggplant Parmesan

Slow Cooker Eggplant Parmesan

Slow Cooker Spaghetti Squash and Meatballs

slow cooker spaghetti squash and meat balls

Slow Cooker Honey Sriracha Chicken

slow-cooker-honey-sriracha-chicken-therecipecritic

Crock Pot Low Carb Lasagna

crock-pot-low-carb-lasagna-wellplated

Crock Pot 3-Ingredient Balsamic Chicken

crock-pot-3-ingredient-balsamic-chicken-recipe-skinnyms

Slow Cooker Chicken Stroganoff with Zucchini Noodles

slow cooker chicken stroganoff

 

Paleo Slow Cooker Meals

Slow Cooker Lemon Garlic Chicken

Slow Cooker Lemon Garlic Chicken Meal Prep

Slow Cooker Beef and Broccoli

paleo slow cooker beef and broccoli

Slow Cooker Paleo Beef Stew

paleonewbie-beef-stew-main-1266x850

Slow Cooker Paleo Turket Meatballs

slow-cooker-paleo-turkey-meatballs-wholesomeelicious

Crock Pot Paleo Sweet Potato Chipotle Chili

sweet-potato-chipotle-chili-paleopin-cottercrunch

Slow Cooker Butter Chicken recipe

slow-cooker-butter-chicken3

 

Vegetarian Slow Cooker Meals

Slow Cooker Vegetarian Black Bean Enchiladas Recipe

slow-cooker-vegetarian-enchiladas

 

Slow Cooker Lentil and Quinoa Chili

slow_cooker_lentil_quinoa_chili_recipe-2aggieskitchen

Slow Cooker Coconut Quinoa Curry

slow-cooker-coconut-quinoa-curry-7-simplyquinoa

Slow Cooker Vegetarian Lasagna Soup

slow-cooker-vegetarian-lasagna-soup-foodiecrush-com-06

Slow Cooker Southwestern Fajita Quinoa

southwest-crockpot-quinoa-and-veggies2chelseamessyapron

Crockpot Breakfast Casserole

Whole30-Crockpot-Breakfast-Casserole

Slow Cooker Meal Prep Ready Vegetables

slow-cooker-vegetables
31-Slow-Cooker-Meal-Prep-Recipes Pinterest

Annihilate Fat: The Ultimate Treadmill Workout

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If you are like me, you get sick of being on the treadmill for any longer than… five seconds. The key is to try and make your workouts fun, entertaining, challenging, and of course intense. I've created a treadmill workout that is bound to make your fat cells cry.

Enough with the low-intensity steady state cardio on the treadmill. It's time to kick things up a notch and see exactly what you're made of. This workout is not for the faint of heart, so please make sure you consult with your doctor before engaging in this workout to ensure you are healthy enough to do so.

There will be several stages to this treadmill workout and each stage will be something different and will last one minute. Complete each stage safely and if at any point you don't feel confident in the stage, move onto the next stage where you feel comfortable (from a stability standpoint - don't simply skip it because it's difficult).

Treadmill Workout

Directions

Stage 1: Start out with a five-minute warm-up to get the blood pumping and into the working muscles.

Stage 2: Turn the speed up until you have a nice jogging speed, but not too quickly. Jog for one minute.

Stage 3: Next, turn yourself so you are facing the right side of the treadmill and shuffle (side step) at the same speed. To do this, you will be pushing off of your right leg and hopping back towards the front of the treadmill. Your feet will remain around shoulder-width apart the entire movement. Do this for one minute.

Stage 4: Turn again and have your back to the console of the treadmill and backpedal for one minute.

Stage 5: Next, turn and face the left side of the treadmill and repeat the side hops as you did in Stage 3 (only this time you're facing the opposite direction).

Stage 6: Immediately following Stage 5, safely face forward again and turn the treadmill down to a walking pace. Hit the incline button and take it up as high as it goes. Once there, walk uphill for one full minute.

Stage 7: Now take the incline all the way back down to zero and walk for one minute.

Stage 8: Following the recovery walk, increase the speed to a sprint (but not 100% exertion) and go at that pace for one minute.

Stage 9: Turn the speed back down to a walk and enjoy a short active recovery period for a minute.

Stage 10: Next, turn to the right side again, but instead of the hop like in Stage 3, you are going to incorporate a squat. Complete a squat (quickly) and hop back up towards the front of the treadmill. Do these quickly to avoid falling off the back of the treadmill. Do these for one minute.

Stage 11: Turn forward again and walk for one minute to allow your legs to recover slightly from the squats.

Stage 12: Next, move your body so you are facing the left side and repeat the squats like in Stage 10, only going in the opposite direction. Do these for a full minute.

Stage 13: Turn forward and walk for one minute.

Stage 14: To close out the treadmill workout, finish with a one-minute sprint.

Stage 15: Cool down with a slow walk for five minutes.

STAGEEXERCISETIME
1Warm-up5 min.
2Jog1 min.
3Right shuffle side step1 min.
4Backpedal1 min.
5Left shuffle side step1 min.
6100% incline walk1 min.
7Walk1 min.
8Sprint1 min.
9Walk1 min.
10Right squat1 min.
11Walk1 min.
12Left squat1 min.
13Walk1 min.
14Sprint1 min.
15Cool down walk5 min.

Don't forget, exercise is just a way to expend energy. If you're not fueling your body properly, you're fighting an up-hill battle. Try planning meals and listening to your body, paired with an active routine.

Annihilate Fat_ The Ultimate Treadmill Workout

Salmon Tacos with Beets

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Are you sick of summer yet? Yeah, didn't think so. Motivation to cook is admittedly harder to come by when the weather is extra-hot, but the good thing about summer food is that most of it can be made without an oven.

Salmon Tacos with Roasted Corn

One of the things that I'm more and more conscious of is the amount of time I spend looking for recipes or combinations that I want to meal prep for the upcoming week (especially during the summer). In fact, a recent study shows, people spend an average of 2 hours and 13 minutes every day thinking about hunger and meal choices, which adds up to 34 days each year. WHAT?! Crazy right? On top of that, I commute for about 100 miles per day, Mon-Fri, which calculates out to 637 hours, or 27 days, in my car. That's 61 days of my life that are limiting my productivity.... and lets not talk about sleep! OK, rant over.

This week, I made salmon tacos with roasted corn and beets, however since I'm not a fan of beets, I left them out.

Salmon Tacos With Beets and Corn

This recipe calls for steamed beets. You can steam them yourself or buy them pre-steamed in the refrigerated section at the supermarket. Start getting recipes like this emailed to you each week by clicking here

Servings 1
Cooking Time: 20 min

NUTRITION FACTS
537 calories, 19 g fat (3 g saturated), 59 g carbs,12 g fiber, 32 g protein

Ingredients:
1 salmon fillet (about 3 oz), skin removed, cut into 9 bite-sized pieces
¼ teaspoon cumin, plus more for yogurt sauce
1 sprinkle paprika
salt
pepper
1 teaspoon canola oil
¼://www.melissas.com/Organic-Baby-Beets-Peeled-Steamed-p/1448.htm" target="_blank" rel="nofollow noopener">steamed beets, cut into rough ½-inch pieces
¼ cup fresh corn kernels (from about ½ small ear)
1 tablespoon fresh mint, torn
3 small corn tortillas

Directions:
Season salmon with cumin, paprika, salt, and pepper.
In a large skillet over medium-high heat, heat 1 teaspoon oil.
Add salmon and cook, turning occasionally, until lightly browned on all sides, about 4 minutes.
Remove from skillet and set aside.
In a bowl, stir together yogurt, dill, lime zest, half the lime juice, and a sprinkle of cumin.
In another bowl, stir together beets, corn, mint, and salmon.
Wipe out skillet and return to medium heat.
Warm tortillas, about 1 minute per side.
Top tortillas with salmon and vegetables.
Garnish with yogurt sauce and remaining lime juice.

0717-salmon-tacos-beets-corn-lg

Salmon Tacos With Beets and Corn

Who doesn't love salmon tacos? This recipe calls for steamed beets. You can steam them yourself or buy them pre-steamed in the refrigerated section at the supermarket
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: dinner, Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Salmon, Tacos
Servings: 3 tacos
Calories: 576kcal
Author: Nick Quintero

Ingredients

  • 1 salmon fillet about 3 oz, skin removed, cut into 9 bite-sized pieces
  • ¼ teaspoon cumin plus more for yogurt sauce
  • 1 sprinkle paprika
  • salt
  • pepper
  • 1 teaspoon canola oil
  • ¼ cup plain 2-percent-fat Greek yogurt
  • 1 teaspoon fresh dill chopped
  • ½ lime zest and juice, divided
  • 2 medium steamed beets cut into rough ½-inch pieces
  • ¼ cup fresh corn kernels from about ½ small ear
  • 1 tablespoon fresh mint torn
  • 3 small corn tortillas

Instructions

  • Season salmon with cumin, paprika, salt, and pepper.
  • In a large skillet over medium-high heat, heat 1 teaspoon oil.
  • Add salmon and cook, turning occasionally, until lightly browned on all sides, about 4 minutes.
  • Remove from skillet and set aside.
  • In a bowl, stir together yogurt, dill, lime zest, half the lime juice, and a sprinkle of cumin.
  • In another bowl, stir together beets, corn, mint, and salmon.
  • Wipe out skillet and return to medium heat.
  • Warm tortillas, about 1 minute per side.
  • Top tortillas with salmon and vegetables.
  • Garnish with yogurt sauce and remaining lime juice.

Nutrition

Serving: 3tacos | Calories: 576kcal | Carbohydrates: 57g | Protein: 47g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 207mg | Potassium: 1444mg | Fiber: 10g | Sugar: 12g | Vitamin A: 937IU | Vitamin C: 18mg | Calcium: 194mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
cajun salmon tacos with roasted corn
salmon taco recipe pin selfstarter

Italian Sausage Pasta Salad Meal Prep

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Italian Sausage Pasta Salad Meal Prep

This Italian Sausage Pasta Salad Meal Prep recipe is a favorite for both weekday lunches and a side dish at your favorite weekend BBQ. Made with pre-cooked sausages, high-protein pasta, and fresh veggies. This flavorful meal comes together in less than 20 minutes.

What is better than a meal that doubles as both a quick and easy meal prep recipe and a side dish at your weekend BBQ? We can't think of much. This pre-cooked al fresco Italian Sausage Pasta Meal Prep recipe does all of that, plus more! Heck, it even works for a fast side dish to a weeknight dinner. 

Our favorite meal prep recipes get most of their flavor from the main ingredients themselves instead of needing a lot of extra sauces. That's why we always have al fresco fully cooked chicken sausages on hand. They add so much flavor without the need for lots of "extra" stuff. We paired them with the simplest of ingredients here; pasta, veggies, and cheese to create this one-pot wonder that is ready in less than 20 minutes. 

So, we are officially kicking off summer with this pasta salad meal prep recipe that is such a time-saver thanks to those pre-cooked al fresco chicken sausages. We guarantee this recipe will prove to you just how easy it is to have a quality and affordable meal during the week. Hassel free, of course. 

What makes this recipe so easy and delicious?

This recipe is beyond easy because the sausages are pre-cooked! So, the only thing that needs a little work is the pasta, which takes care of itself. You can cut and slice while the pasta is cooking, which takes about 8-10 minutes and then everything will go straight into the bowl for a toss.

Most pasta salads require chilling time before serving, but since this is being prepared for meal prep, you can divide it right into your meal prep containers and store it in the fridge. The chilling happens while this waits for you to grab it for lunch the next day. 

Italian Sausage Pasta Salad Meal Prep Ingredients:

  • 1 box (8 ounces) chickpea pasta (or regular pasta)
  • 4 al fresco pre-cooked Italian sausages (1 full package)
  • ½ cup sliced black olives, drained
  • ½ cup red onion, diced
  • 1.5 cups cherry tomatoes, sliced in half
  • 3 cups spinach, divided into 1 cup and 2 cups
  • ½ cup grated parmesan cheese
  • ¾ cup mozzarella balls (or regular mozzarella cut into bite size pieces)
  • ½ cup Italian salad dressing of choice (can add up to 1 cup, if desired)

Simple ingredient lists make the tastiest meals. 

Can you see why we love to have pre-cooked al fresco sausages on-hand? Check out all of that flavor packed right into this tasty sausages! This is exactly why we don't need a lot of "extra" for this recipe. Quality ingredients result in quality recipes. 

Combine your pasta and veggies. 

Add in your al fresco sausages and cheese. 

Lastly, add in your Italian salad dressing and grated parmesan and then toss. 

Meal Prep on Fleek x GoodCook Meal Prep Containers

This is great served warm or chilled. 

Related: If you enjoyed this recipe, you should check out these other meal prep recipes with pasta

Italian Sausage Pasta Salad Meal Prep

This Italian Sausage Pasta Salad Meal Prep recipe is a favorite for both weekday lunches and a side dish at your favorite weekend BBQ. Made with pre-cooked sausages, high-protein pasta, and fresh veggies. This flavorful meal comes together in less than 20 minutes.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Ingredients

  • 8 ounces chickpea pasta or pasta of choice
  • 4 Al Fresco pre-cooked Italian Sausages
  • ½ cup sliced black olives drained
  • ½ cup red onion diced
  • 1 ½ cups Cherry Tomatoes sliced in half
  • 3 cups Spinach divided into 1 cup and 2 cups
  • ½ cup grated parmesean cheese
  • ¾ cup mini mozzarella balls
  • ½ cup Italian Salad dressing can use up to 1 cup

Instructions

  • Cook your pasta according to package directions.
  • Optional: slice sausages in half and grilled, fry in a pan or cook in the air fryer.
  • When pasta is done cooking, rinse and drain it.
  • When sausages are done cooking, slice them into small bite-sized pieces.
  • Add all ingredients except for 2 cups of spinach to a large mixing bowl.
  • Toss gently.
  • Evenly divide the spinach among 4 meal prep containers.
  • Top the spinach with the Italian Sausage Pasta Salad.
  • Serve warm or chilled.

Notes

Nutrition for 1 out of 4 servings (this can easily be made into 5-6 smaller meals or 8 servings as a side dish):
37.1g Protein | 38.9g Carbs | 31.2g Fat | 10g Fiber | 561 Calories

Nutrition

Serving: 1meal | Calories: 561kcal | Carbohydrates: 38.9g | Protein: 37.1g | Fat: 31.2g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Top Health Benefits Of Meal Prepping

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Monday: Baked chicken breast with broccoli and brown rice.

Tuesday: Kabobs with steak, shrimp, red and green peppers, and mushrooms on the grill along with a fresh garden salad.

Wednesday: A sub sandwich laden with mayo and all the fixings in the car on the way home.

Thursday: Pizza delivery. The driver knows you by name.

Friday: Don't even ask.

HELP!!!

If your weeks start out with good intentions and good, healthy meals but quickly devolve into fast food, convenience store food or greasy takeout food, then you could likely benefit from the meal-prepping movement. Meal prep involves planning your meals, grocery shopping ahead of time, cooking and then storing your food for the week (including both meals and snacks). With consumers and families who are busier than ever, meal prepping simply makes it easier to eat well throughout the week.

If your meals are more haphazard and less healthy than you would like, you and your family could likely benefit from meal prepping and planning.

Following are 10 great reasons to start meal prepping today:

1.You will save time.

Typically, fans of meal prepping set aside a couple of hours on Sunday to organize, shop, chop, cook and store. Then, they have meals in the refrigerator or freezer to pull out throughout the week - this can be one meal a day or all three, plus snacks. When you cook in bulk like this, you will save time thinking about food, worrying about food, and cooking or ordering food during the work week. You can go to sleep on Sunday night knowing that you are set for the entire week.

2. You will save money.

For the first time ever, Americans are spending more at restaurants than they are on groceries, and Millennials are dedicating 44 percent of their food dollars to eating out. Even if you use coupons and look for happy hours and specials, eating out is expensive. When you make most of your meals at home, you will save a considerable amount of money. Likewise, if you cook in bulk and freeze some meals ahead of time, you can purchase more discounted bulk ingredients, saving even more on your food bill.

3. You will save energy.

Cooking a couple times per week can be fun, social and even relaxing. Cooking every single night, however, can be exhausting and unappealing. Dedicate a couple hours over the weekend to meal prep and enjoy extra time and energy every weekday and weeknight as you simply pull out or warm up your meals. You will also save energy in terms of baking, grilling and boiling when you do it all in one day.

4. You will save calories.

When you can plan healthy meals ahead of time, you will be far less tempted to head to the fast-food drive-through, the office vending machine or your junk food drawer. Likewise, having healthy meals at the ready means you can enjoy good food at your convenience. Meal prepping also creates instant portion control: When your meals are pre-portioned, you will be less likely to overindulge or keep eating even when you are full.

5. You will save stress at the grocery store.

Have you ever wandered the aisles of your local grocery store wondering what on earth you should buy for the day or the week? Meal prepping makes shopping easier than ever; you can even use special pre-cooked and pre-packaged delivery services (one of my favorites is Freshly) or smartphone apps to create grocery lists for the week.

6. You will prevent worry.

How many minutes or hours a day do you devote to thinking about food? Worrying about what everyone will eat tonight? When you meal prep, decisions are made ahead of time and you don't have to worry about a thing.

7. You will prevent boredom.

If you fall victim to the same pasta with red sauce or the same turkey burgers week in and out because they are easy and familiar, meal prepping can take you out of your comfort zone and into the fun world of food. When you prep, consider different cultures, spices and flavors. Try something new every week to keep it fresh and reduce food fatigue.

READY TO SAY, "GOODBYE" TO FORGETTING TO MEAL PLAN, FOOD BOREDOM, AND "FINDING MOTIVATION."

And say "YES" to more new recipes, consistent meal planning, money saving and homecooked meals! Sigh Up for our Meal Planning Program with WWL HERE (Free Trial)

8. You will prevent food waste.

According to a survey performed by the American Chemistry Council, the average household in the United States throws out $640 of food each year. More than 50 percent of households throw out food every single week. If you are concerned about food waste, then meal prepping will reduce the amount of excess food that sits in your meat or vegetable drawer before being thrown in the trash. When you know exactly what you're going to make, you can buy the right ingredients in the right portion.

9. You can enjoy the freshest food in season.

When you shop mindfully with a focus on good taste and good health, you can enjoy local fresh fruit and vegetables and other seasonal goodies. Incorporate pumpkin into your fall meals and asparagus when spring rolls around to enjoy fresh food and flavors.

10. You can easily multitask.

While you are cooking your meals for Tuesday and Wednesdays, you can pack your lunch and snacks for Monday. You can organize your entire week in just a couple hours and be prepared for whatever comes your way.

If you want to give meal planning a try, check out the variety of apps, websites and books that offer tips, recipes and plans for each week. Consider enlisting friends and sharing tips and actual meals as well in order to expand your palate and the number of options in your freezer. You can start small with three or four meals a week and expand from there as you get the hang of it. Don't have time to cook yourself? There's always a variety of meal delivery services that can help make it easier for you.

You have likely heard the adage that "failing to plan is planning to fail." When you plan your meals ahead of time, organize your ingredients, and stock your refrigerator and freezer with healthy, balanced and varied meals, on the other hand, you are planning to succeed.

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Article Courtesy Of Dan Scalco

Top Health Benefits Of Meal Prepping

Meet Beneil Dariush | UFC lightweight fighter

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Beneil Dariush (born May 6, 1989) is an Assyrian-American professional mixed martial artist who competes in the lightweight division of the Ultimate Fighting Championship.

Currently ranked #7 in the Lightweight Division with a record of 22-6-1 (W-L-D)

He sat down with me to share a little bit about what makes him an elite athlete, how he stays motivated and focused, and what fuels his body.

Benny at Kings MMA Anaheim
Beneil Dariush (left) Nick - Meal Prep on Fleek (right)

Beneil's Lifestyle

MPOF: How do you start your day?
Or  Do you have any morning routines / things you must do in the morning?

Beneil Dariush: When I'm getting ready for a fight, I'll wake up, drink a cup of water, and head to my 6am workout. I basically train the same way year round, but the difference is that the intensity picks up.

MPOF: What do you eat after your workout?

Beneil: I'll eat fast absorbing carbs (simple carbs) and then I'll have my protein and complex carbs/vegetables.
My biggest thing is being able to snack on fats regularly. Things like nuts and avocado.

MPOF: Where do you get your nutrition plan or what your macros need to be?

Beneil: My strength and conditioning coach, Erik Arevalo, from Virtus. He has a lot of experience with weight cuts and I've had a lot of success so far with my weight cuts.

Photo: Virtus Strength

MPOF: What are some other morning habits?

Beneil: Another thing I do every day is make a smoothie. I like to have protein powder (SFH Pure), cacao, kale, Melissa's beets, and flax and chia seeds. I like to see what's in season. I think our body is built to eat with the seasons.

MPOF: What types of foods do you stay away from?

Beneil: I'm trying this new thing for me where I'm trying to stay away from synthetic sugar and bread. Bread is the hardest one for me. But any candy or chocolate, I'm staying away from it and my weight has been coming off nicely.

MPOF: What's one thing you can't live without? Why?

Beneil: Food wise… probably, Acai (Amazon Planet Acai is my favorite). I probably use that more than anything

MPOF: Do you follow any specific diets/plans? Why?

Beneil: I don't know if it's a specific diet, but I try to focus a lot on fats. Fats seem to make it easier for me to stay full and not have any cravings. They are very good for energy as well and if your body hits ketosis, that's all you really need.

I'm not necessarily keto, but once in a while I'll get there. How I know when I'm in ketosis is when I'm just eating fats and I feel great. But here is the thing, when I'm eating fats and I'm not in ketosis, I'm crashing so hard. I'm struggling really bad.

MPOF: What is your favorite music to listen to? Why?

Beneil Dariush: I like some of the old school stuff like Dean Martin and Sanatra. Also a lot of worship music, like Hillsong and Jesus Culture.

How he does Fitness

MPOF: What do you do to stay active every week?

Beneil:  Mon/Wed/Fri morning, I go to Kings MMA in Huntington for striking, then there is usually a drilling session, then I'm going jiu-jitsu at night.
On Tues/Thurs I have conditioning in the morning then an 11am wrestling session. Then at night time it's either no-gi or striking.
Then when I'm getting ready for a fight, the intensity goes up. I don't want longer durations for training because I'm more likely to get hurt.

MPOF: For people who say working out is too hard, what do you tell them?

Beneil: I'd say that being unhealthy is harder.

MPOF: What is your favorite exercise?

Beneil: I really like martial arts. I like ultimate Frisbee. I like going to the beach. It changes on a regular basis for me. Sometimes it's all about striking, then it's all about grappling, then it's all about wrestling. I mean, if you eat the same food over and over again, you're going to get tired of it. If I just did jiu-jitsu all the time, I'd get tired of it.

MPOF: How do you keep a mindset that helps you want to progress?

Beneil: One thing that really helps is getting beat up. If you're doing MMA, you'll never be the best striker. You'll never be the best grappler. You don't have the time to spend mastering one thing, so there is always someone beating you on a regular basis. Losing is one of the bigger motivations for me.

I think love is a big factor in that. If you love doing jiu-jitsu, you're going to say, I'm getting beat up but I don't want to lose this because I'm losing to him. I'll find a way to win and keep doing what I'm doing.

Beneil On Food

MPOF: How important is whole/healthy food to your lifestyle? Why?

Dariush:

  • Smoothie in the morning
  • Important not to eat processed sugars
  • I like to snack a lot. Fatty snacks like nuts and avocados
  • Dinner, if I'm fighting; vegetables and fats with little protein
  • After the fight, I use carbs for rehydrating

One of the best things I ever had is lettuce filled with avocado and bacon … it was perfection at it's best.

 

A post shared by Beneil Dariush (@beneildariush) on

MPOF: What's one piece of advice for some just starting to eat better?

Dariush: Make your motivation for the reason you want to lose weight clear. For example, if you look in the mirror and don't like the way you look, remember that feeling. So, when you're tempted you remember your motivation, or that feeling, of not liking the way you look.

When you get tempted, the first thing that goes is the goal… is the pride. It becomes the furthest thing away from your mind. And that's why we fail, it's because we lose sight of our goal.

Making your goal extremely clear is going to help you. And if you still get tempted, you change your habits or atmosphere. You would avoid the bar because you know you're going to drink a lot of beer.

MPOF: Do you Meal Prep?

Dariush: When I fight, yeah. Sometimes I'll prep myself and sometimes I'll get preps from Dacik Meals.

MPOF: Do you have a favorite meal prep combo?

Beneil: When I'm in fight camp, I want chicken and seasoned rice. Specifically the Persian style yellow rice.

When I'm not in fight camp, I like French fries.

Beneil's Tips/Motivation

MPOF: When you think about success, who is the first person that comes to mind? Why?

Dariush: Outside of Jesus Christ, Romulo Barral is the first person that comes to mind : not only is he a multiple time world champ, but has made multiple world champs. I believe it's because of mindset -- being so dedicated that even on your sitarist day, you're goin g to win

MPOF: What or Who inspires you? Why?

Beneil Dariush: My teammates are a big inspiration for me. I know them, and I am a lot closer to them and know a lot more about their life story. When you're a fan of a fighter or a fan of someone you have never met, you don't really know their life story. So, while it is motivational…  when you know someone and how much they struggle and still find success, it's very inspiring.

Photo: Jiu-Jitsu Times

MPOF: You made a comment about, "Looking for a different crown," explain that to me.

Beneil: When I first showed up to MMA, I wanted to be a champion. Being a champion means you're the best, but it also means that everyone acknowledges you. But I've come to realize that I don't need to be acknowledged by everyone. I only need to be acknowledged by the person who made me, which is God. That's the crown I'm looking for.

I want to be acknowledged by Jesus Christ, my Lord and savior, that's the most important thing.

MPOF: How do you think that changes your mentality going into a fight?

Beneil: If you don't have the motivation for the belt, you might lose the desire to want to continue fighting. But I've come to realize, having the platform that I have, knowing how important work (fighting) is to the gospel … it gives me all the motivation I need to keep fighting and be successful at it.

We are called to work. "Lazy hands make for poverty, but diligent hands bring wealth." - Prov. 10:4
We are called to do all things for the glory of God. "So whether you eat or drink or whatever you do, do it all for the glory of God." - 1 Cor 10:31
"In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven." - Matt 5:16

MPOF: Is there anything you would like to plug or mention for our audience?

Beneil: If you can spell my name, you can find all my social media. I have a very unique name.

Beneil Dariush
Photo: Assyrian Enterprise

Stay connected with Beneil Dariush:

Kings MMA - Anaheim
Beneil's Facebook
Beneil's Twitter
Beneil's Instagram

Inspired by this interview? Here are a few more Expert Interviews on Meal Prep on Fleek:

  1. Mark Sisson - Mark's Daily Apple and Primal Blueprint
  2. Alexia Clark - Fitness Model and Athlete
  3. Melissa Rifkin - Registered Dietitian
  4. Dana Angelo White - Registered Dietitian, Sports & Nutrition Coach
  5. Danica from Kale and Carrot Sticks - Binge Eating and Recovery

Cilantro Lime Cauliflower Rice

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Our cilantro lime cauliflower rice is perfect for vegan, low-carb, Keto, Paleo, and vegetarian diets. This "rice" is a tasty, light, and fresh substitute for white rice.

Today, we're showing you how to make it for yourself, for future meal prep recipes.

How long will Cilantro Lime Cauliflower Rice last for?

Cilantro lime cauliflower rice will last for 4 days when packaged in ziplock bags and stored in the refrigerator. 

Can Cilantro Lime Cauliflower Rice be frozen?

Yes, you can freeze the rice in ziplock freezer bags. Label the bags before storing the rice. Cilantro lime cauliflower rice will last up to 2 months in the freezer. You can defrost the rice on the counter when you're ready to use it. 

Cauliflower steps in for rice in this low calorie, gluten-free vegetable rice with tangy lime and herby cilantro. Best of all, it can be enjoyed hot or chilled for year-round enjoyment.

Cilantro Lime Cauliflower Rice

Ingredients: 

  • 1 tablespoon olive oil
  • 2 heads of cauliflower
  • ½ cup chopped cilantro
  • ¼ cup fresh lime juice
  • 1 tablespoon lime zest
  • 1 teaspoon sea salt
Cilantro Lime Cauliflower Rice

How do you make Cilantro Lime Cauliflower Rice?

This low-carb rice is ridiculously simple! Break the cauliflower into florets, add to your food processor in batches, and pulse until the cauliflower is fine. Find a large mixing bowl to put the processed cauliflower into. Repeat cauliflower processing until all the florets are finely chopped. When all of the rice is done, add olive oil, sea salt, lime juice & zest, and cilantro to the rice. Stir well, and you're done! The whole process only takes 10 minutes. 

How to portion Cauliflower Rice? 

If you plan on using the rice the same day, cover the bowl with plastic wrap. Otherwise, store the cilantro lime cauliflower rice in your refrigerator in one or more plastic bags. 

*Make meal prepping even easier by storing each serving of rice in separate ziplock bags. 

Cilantro Lime Cauliflower Rice

More Cauliflower Rice meal prep recipes:

Here are some meal prep recipes that pair with cilantro lime cauliflower rice quite well! there's quite a few, so now you know why we created a meal prep recipe just for the rice. 

Not that big of a cauliflower rice fan or just want to switch things up? then we highly recommend these 10 Healthy Alternatives To White Rice. 

Other tips for making this recipe:

  • If you don't have a food processor, you can use a box (cheese) grater to make cauliflower rice. 
  • Transfer your cauliflower rice to a large paper towel and press out excess moisture, especially when freezing. 
  • If you notice an unpleasant sulfur smell coming from your rice after being in the fridge, toss it out. 
  • Cut off as much stem as possible. 
  • Swap out lime and cilantro for lemon and parsley for a fresh change of pace! 
Cilantro Lime Cauliflower Rice
Cilantro Lime Cauliflower Rice

Cilantro Lime Cauliflower Rice

Cauliflower steps in for rice in this low calorie, gluten-free vegetable rice with tangy lime and herby cilantro. Best of all, it can be enjoyed hot or chilled for year-round enjoyment.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Side Dish
Cuisine: American
Keyword: keto, low carb, meal prep, side dish, lunch, dinner, gluten free,, paleo, vegan, vegetarian, whole30
Servings: 8 servings
Calories: 55kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 2 large heads of cauliflower
  • ½ cup chopped cilantro
  • ¼ cup fresh lime juice
  • 1 tablespoon lime zest
  • 1 teaspoon sea salt

Instructions

  • Break the cauliflower into small florets and add in batches to a food processor. Pulse until cauliflower is fine.
  • Transfer to a large mixing bowl and repeat with remaining florets. Add olive oil, cilantro, lime juice, lime zest, and sea salt. Stir well to combine. Cover and refrigerate until using.

Nutrition

Serving: 1cup | Calories: 55kcal | Carbohydrates: 7g | Protein: 3g | Fat: 2g | Sodium: 312mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Save it For a Rainy Day: Indoor Workout to Get You Drenched

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It's rainy and yucky outside, and you don't feel like making the trek to the gym and getting soaked. What do you do? Well, we have good news and bad news. The good news is that we have an indoor workout below that you can use right in the privacy of your own home. The bad news? You're still going to end up drenched-with sweat, that is.

Make sure you have enough room around you to complete the workout below, and you'll be sure to work up a good sweat and burn a significant number of calories in the process.

The workout below can be done anywhere from 1-4 times as a circuit, depending on your current fitness level. Complete all the exercises from top to bottom, and then start over for each circuit round. The more conditioned and physically fit you are, the more circuits you should be able to complete.

Exercises should be completed one after the other with little to no rest in between. However, remember to listen to your body and take short breaks if needed. You will also need some type of timekeeping device-whether it's a stopwatch, timer, clock, cell phone, or wristwatch-to ensure you are meeting the specified duration for each exercise. A glass of water or water bottle is also recommended to stay hydrated throughout the workout.

Save it For a Rainy Day: Indoor Workout to Get You Drenched

Before You Begin: Warm-Up

Start with a 5-minute warm-up to get your muscles ready and prevent injury. Try jogging in place, jumping jacks, or dynamic stretches like leg swings and arm circles.

The Indoor Body-Weight Workout

  1. Jumping Jacks - 1 minute
    Get your heart rate up and warm up your entire body with this classic move.
  2. Bodyweight Squats - 15 reps
    Stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes.
  3. Push-Ups - 10-15 reps
    Start in a plank position, with your hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up. Modify by doing them on your knees if needed.
  4. Plank - 30 seconds
    Hold a plank position, keeping your body in a straight line from head to heels. Engage your core and avoid sagging your hips.
  5. Mountain Climbers - 1 minute
    From a plank position, quickly alternate bringing your knees to your chest, as if you're running in place.
  6. Lunges - 10 reps per leg
    Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to the starting position and switch legs.
  7. Bicycle Crunches - 1 minute
    Lie on your back, lift your legs to a tabletop position, and alternate bringing your opposite elbow to your knee in a pedaling motion.
  8. High Knees - 1 minute
    Run in place, bringing your knees up towards your chest as high as you can.
  9. Side Plank (each side) - 30 seconds per side
    Lie on your side, prop yourself up on your elbow, and lift your hips. Hold, engaging your core, then switch sides.
  10. Burpees - 10 reps
    Start standing, then squat down, place your hands on the floor, jump back into a plank, perform a push-up, jump your feet back to your hands, and explode up into a jump. Repeat.

Cool Down

Finish your workout with a 5-minute cool-down. Walk around to bring your heart rate down, and stretch your major muscle groups to aid recovery.

Stay Safe and Listen to Your Body

Remember, this workout is designed to be challenging but safe. Always listen to your body, take breaks when needed, and adjust the exercises to suit your fitness level. Consistency is key, so aim to complete this workout a few times a week, and you'll start seeing great results in no time!

A Balanced Approach to Fitness

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.

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