23 Best Vegan Holiday Treats
With all these vegan holiday treats to try, there are bound to be some new favorites in the mix for you and your plant-based loved ones!
There are many reasons to make some sweet vegan recipes for the holidays. Maybe you're vegan, or a close family member is. Or maybe you are finding yourself out of eggs, milk, and/or butter, and you want to do some baking, immediately! Or maybe you're just a curious person in the kitchen who wants to tinker with what's available.
We have the solution. Well, 23 of them, in the form of vegan holiday treats recipes. Our best-of list runs the gamut from rich and chocolatey to spicy and crispy-and everything in between. You'd be surprised what you can veganize when it comes to baking and dessert-making. Most people can't tell the difference. Not only are these healthy treats good for holiday functions, but they are also great for meal prepping throughout the week.
Table of Contents
- Easy Vegan Desserts for the Holidays
- What desserts do vegans eat on holidays?
- Vegan Triple Chocolate Brownie Cake
- Snowball Cookies
- Snickers Protein Bars (Vegan, GF)
- Healthy Vegan DIY Mint Oreos
- Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
- Easy Almond Joy Cookies
- Gluten-Free Apple Pie Bars
- Low-Carb Pecan Pie Bars
- Brownie Batter Hummus
- Peanut Butter Chocolate Muffins
- Gluten-Free Gingerbread Cookies
- The Easiest Gluten-Free Brownies
- Tasty Churro Meal Prep
- No Bake Collagen Brownie Cups
- Chocolate Almond Butter Bark
- Dark Chocolate Gingerbread Spice Pumpkin Bars
- No Bake Chocolate Peanut Butter Bars
- Double Chocolate Donuts
- 10 Minute Raw Vegan Brownies
- Baked Gingerbread Cheesecake
- Vegan and Nut-Free Buttercrunch Toffee
- Candied Pecans (Keto, GF, Vegan)
- Mini Pecan Pies
Easy Vegan Desserts for the Holidays
What desserts do vegans eat on holidays?
It's really easy to have vegan desserts. Usually, they involve plant-based milk and butter (like Earth Balance, for example), along with the use of a flax egg. Sometimes vegan recipes will also be keto or gluten-free, so read these faves carefully. If you've got a lot of different kinds of eaters in your midst, you could probably accommodate many people quite easily with some of these recipes!
- Dark Chocolate Cinnamon Roasted Chickpea Bark
- Easy Almond Joy Cookies
- Low Carb Pecan Pie Bars
- Peanut Butter Chocolate Muffins
- and more...
Vegan Triple Chocolate Brownie Cake
No one will miss any of the milk, butter or eggs here in this vegan holiday treat.
Snowball Cookies
This keto recipe is loaded with walnuts and almonds and calls for regular butter. Swap for plant-based!
Snickers Protein Bars (Vegan, GF)
They look like a combination of KIND bars and Snickers and taste better than both put together!
Healthy Vegan DIY Mint Oreos
You may never ever go back to the store-bought ones again after making these vegan holiday treats.
Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark
Chickpeas covered in chocolate? Color us CURIOUS, and hungry! Protein with your dessert!
Easy Almond Joy Cookies
The keto/gluten-free cookie is just what it looks like. Swap a flax egg for the egg white and make it vegan.
Gluten-Free Apple Pie Bars
It doesn't need to be a special occasion to make these amazing apple pie bars.
Low-Carb Pecan Pie Bars
Continuing with the delicious bar theme, we bring you these pecan bars. Low-carb, too!
Brownie Batter Hummus
Is it hummus and healthy? Or brownies and not? Or is it both!? Try this vegan holiday treat and find out!
Peanut Butter Chocolate Muffins
This doesn't even remotely look vegan. It looks like a cake-like peanut butter cup. And we like it that way.
Gluten-Free Gingerbread Cookies
Yay for gluten-free and vegan gingerbread cookies for the holidays!
The Easiest Gluten-Free Brownies
Such dark and delicious chocolate action here in these brownies. Just use a flax egg instead and none will be the wiser.
Tasty Churro Meal Prep
Cinnamony, flaky, and dippable in chocolate? And vegan? Sign us up for these holiday treats.
No Bake Collagen Brownie Cups
Collagen makes chocolate healthy. It does. Really!
Chocolate Almond Butter Bark
We bet you have most of the ingredients for this vegan holiday treat on hand already. Go check!
Dark Chocolate Gingerbread Spice Pumpkin Bars
Take all the holiday treat flavors. And then add chocolate. Then cut them into squares. So good.
No Bake Chocolate Peanut Butter Bars
Make them once as a vegan treat and then make them again. All. Year. Long.
Double Chocolate Donuts
These donuts are all you need, any time of year, but they're extra special for the holidays.
10 Minute Raw Vegan Brownies
Keep the ingredients for these on hand when you have unexpected company during the holidays.
Baked Gingerbread Cheesecake
Raw cashews and coconut cream make this an incredibly rich VEGAN cheesecake!
Vegan and Nut-Free Buttercrunch Toffee
Say it with us. Vegan candy.
Candied Pecans (Keto, GF, Vegan)
Make these for a snack. Or top some salads. A quick and easy holiday treat.
Mini Pecan Pies
Aren't these just the cutest things? Make these and a few other desserts and you can make a sampler platter.
How to Get Fit and Stay Fit with Meal Prepping
Getting fit, especially when it comes to losing those extra pounds, requires us to be conscious of our daily diet. As the say, "Abs are made in the kitchen," and in many go further to suggest, "Our health begins and ends in the kitchen."
New Year's resolutions, health scares, and summer vacations tend to push us to lose the necessary pounds or inches. However, it is common to make these initial changes all to get stuck back in the same self-destructive cycle of eating terribly-to-healthily. Conflicts of time, different schedules, general tiredness, family obligations, regular busy working life, or outright laziness tend to be our excuses. The good news is that there is a way out of the calamity.
When it comes to the kitchen and consistency, the best way to get fit and to stay fit is with meal prepping.
- Meal prepping helps us get fit and stay fit.
- Meal prepping is good for anyone that wants to get fit and stay fit.
- In this post, we'll explain why meal prepping is important for getting fit, and we will provide 3 suggestions if you're new to meal prepping.
What is Meal Prepping and Why Does it Matter?
Meal prepping, also known as meal preparation, is preparing food in bulk for the week as opposed to cooking daily.
The major benefit of meal prepping (besides saving time, money, and stress), is having better control over what we eat. Since we have prepared ahead, we give ourselves less room for excuses as to why we cannot maintain a healthy eating lifestyle. By sticking to a meal prepping lifestyle, it becomes immensely easier to maintain your New Year's resolution or summer figure.
After a long day at work, it is usually when we want to relax or do something else other than cook. For others, if we go home after work we might not want to workout, and time constraints prevent us from being able to cook late, so we may go with a less healthy option for dinner if we do workout. Meal prepping saves time throughout the week and keeps us from having to make those sacrifices since the meals are already prepped and only require minutes to warm. Overall, meal prepping gets us on the right track and keeps us there through personal accountability and better time management.
How to Get Started
No matter your diet plan or lifestyle change we have just about all of the recipes you will need. We are also constantly updating our recipe books, and finding more within our community here on Meal Prep on Fleek.
On the website, you can search for your diet type or you can look through recipes we already have available. Whether you are going with a keto plan, vegetarian, vegan, low carb, macro/micros, or others, we have some fantastic recipes ready.
3 Recipes for Meal Prepping
- Keto Parmesan Chicken Patties
- Vegetarian Chorizo and Quinoa Stuffed Peppers
- Sheet Pan Shrimp Fajitas
Servings: 4 meals
Calories: 246kcal
Ingredients
For Fajitas
- 1 lb. raw shrimp peeled and deveined
- 2 cups julienned bell peppers
- 1 cup thinly sliced white onion
- 2 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- ¼ teaspoon onion powder
- ½ teaspoon sea salt
- ⅛ teaspoon cayenne pepper
For Pico de Gallo
- 1 cup chopped tomatoes
- ¼ cup chopped red onion
- ¼ cup chopped cilantro
- 1 tablespoon lime juice
- ¼ teaspoon sea salt
For Serving
- 1 lime sliced into wedges
- 4 corn tortillas
Instructions
- Preheat oven to 425ºF and line a medium baking sheet with parchment paper. In a medium mixing bowl, combine shrimp bell peppers and onions with olive oil and dried seasonings. Stir to coat. Spread onto the baking sheet. Roast for 8 minutes. Stir and roast an additional 5 minutes.
- Serve shrimp and vegetables over tortillas topped with pico de gallo, lime and cilantro.
Notes
Macros for the tortilla are not included
Nutrition
Calories: 246kcal | Carbohydrates: 22.6g | Protein: 32g | Fat: 9.4g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Getting fit and staying fit requires taking the proper initial steps and then being consistent with it. If you value your health more than the self-destructive cycles, and you want to help yourself become more personally accountable, meal prepping is the best solution. For some people, who cringe at the thought of planning a meal, should check out tools like this Meal Planner.
When you begin your meal prepping, be sure to follow us on Facebook, YouTube, and Instagram, to stay up-to-date with us.
Tag us and share your favorite recipes or ones you've created, we may share it with our community and give you a shout!
Don't Sleep on These Binge Eating Triggers
Binge Eating-Triggers
We've all been there. We are going along just fine with our established meal prepping routine just to instantaneously fall off the plan and into a binge eating session*. And it usually isn't a binge on healthful foods, but rather foods with lots of sugar, starch, and calories, UGH!! Once we come out of our food coma, we are left trying to understand why it happened in the first place. This is the key to finding our solution.
GK Chesterton once said, "It isn't that we cannot see the solution, it is that we cannot see the problem."
In this article, we are going to take a long, hard look at some of the problems that can lead to a struggle with binge eating*. Once we identify the problem and your particular triggers, we will have taken the first great step towards taming out-of-control eating.
Maybe you have struggled with one of these six common binge eating triggers?
The "I'm mad and want revenge!" Binge-This type of binge is triggered by an underlying anger as a way of venting it. It could be anger at a situation or some other person, or even yourself. You might be angry for letting yourself down, failing in some way, or mad at your body for "not cooperating" with your plan. So instead of facing the anger appropriately, we pig out on 2 bags of chips and leftover birthday cake. But this can have a cyclical effect. Though we might feel temporarily consoled, we get angry at our lack of self-control and binge again. Could it be that anger is at the root of your problem?
The "I'm feeling overwhelmed and stressed out!" Binge-When we are feeling this way, we want distraction mostly to help us forget our troubles. And stress also seems to affect our food choices. Stress releases the hormone, Cortisol, which tends to give us more craving for calorie dense/high fat foods. We tend to want comfort and this comfort often comes in the form of Mom's chicken pot pie! Can you relate? Are you overeating out of stress? If so, maybe that stress needs to finally be met head-on or needs to be distracted at the gym instead.
The "Am I finally alone?!?" Binge-Though anyone can relate to this trigger, mothers with young children seem to really identify with this one! The trigger for this type of binge is having access to alone time that seems rare. To celebrate, we can often fall into this trap. It can be an excuse to relax for a bit especially if we have been under pressure to get lots of things done. Or it can be a response to boredom. There is a secretive aspect to this type of overeating. There is an opportunity available with no one around and no one will ever know. But, of course, YOU will know and know that you might be undoing weeks of careful food planning. Is there something else that you could do to celebrate ME TIME that would be just as satisfying as an entire box of Fiddle Faddle? Something to think about…
The "I'm just craving something yummy!" Binge-Do you find yourself spending lots of time fantasizing about dessert or some savory/cheesy meal? At the end of the day do you realize you have been grazing all day on poor food choices? Do you find yourself drawn to food videos that are simple, but extremely fattening? Then you might be setting yourself up to go on a pleasure binge. Perhaps a reordering of routine or spending a conscious few minutes pondering what REALLY brings you pleasure. Maybe the real pleasure, if you think about it, is the rewards you get from sticking to your sane, yet satisfying meal prep plan.
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)
The "I'm feeling deprived" Binge-And maybe you are. Have you ever thought about that? Have you become legalistic in your food choices and restricted yourself so tightly that you have sucked every bit of joy out of eating? Don't do that! If there is one thing that we hope you have learned by reading MPOF is that we are all about taste and deliciousness. Make sure that you are giving yourself grace and a little indulgence from time to time. Be good to yourself and make sure you lace your meals with great tasting, yet nutritious food. These two things, flavorsome and healthy, do not have to be mutually exclusive.
And last but not least, probably the most common cause of bingeing:
The "I'm Crazy HUNGRY!" Binge-Physical hunger ranks high on the reasons many fall into being out-of-control with food. They have not been feeding themselves on a regular basis only to become ravenous and lose track of what they have eaten. Before they know it there are Little Debbie wrappers strewn around the family room and the secret stash of the kid's Halloween candy has been breached. If this sounds vaguely familiar, there needs to be some adjustments made. Make sure you are getting your macros! Keep some healthy snacks available and take the time to eat them when you need to. It is ok to be a little bit hungry for the next meal, but if you find yourself indulging your thoughts on foods you will regret eating later, it is time for a little bite.
So, we just went over the six top reasons that people binge eat and some ideas to curb that temptation. If you are finding that your struggles are more intense than what was described here, or you just can't pinpoint the reason for your last food bender, you might consider getting a professional's advice. We all need a little help from time to time.
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*Binge eating is defined as, "The consumption of large quantities of food over a short period of time, typically as part of an eating disorder." However there is a difference betwen binge eating and binge-eating disorder.
Binge-eating disorder is a serious eating disorder in which you frequently consume unusually large amounts of food and feel unable to stop eating.
Almost everyone overeats on occasion, such as having seconds or thirds of a holiday meal. But for some people, excessive overeating that feels out of control and becomes a regular occurrence crosses the line to binge-eating disorder.
According to the Mayo Clinic, some signs of binge-eating disorder include:
Binge Eating Symptoms
Most people with binge-eating disorder are overweight or obese, but you may be at a normal weight. Behavioral and emotional signs and symptoms of binge-eating disorder include:
- Eating unusually large amounts of food in a specific amount of time, such as over a two-hour period
- Feeling that your eating behavior is out of control
- Eating even when you're full or not hungry
- Eating rapidly during binge episodes
- Eating until you're uncomfortably full
- Frequently eating alone or in secret
- Feeling depressed, disgusted, ashamed, guilty or upset about your eating
- Frequently dieting, possibly without weight loss
- Have binge-eating episodes more than 3 times per week
If you find that your episodes of binge-eating are happening more than 2-3x per week, please contact your medical professional as soon as possible.
Meal Prep Menu 2023: Week 50
Review: Peluva Barefoot Shoes
As a wellness enthusiast, I'm always on the hunt for the next thing to give me a performance advantage. I had seen barefoot shoes in the past, but always thought they looked a little dorky. So, when I saw Peluva's barefoot sneakers come to market with a more casual/everyday design, I thought this would be my entry point into the barefoot shoe crowd.
Here is some of my feedback:
1. Why I Wanted Peluva Sneakers
I was drawn to Peluva sneakers for their unique 'barefoot' design. The concept of a shoe that combines the natural feel of being barefoot with the protection of a sneaker intrigued me, and I was eager to see if they lived up to the hype. Like I said, some of the other barefoot shoes, just look a little strange to me.
2. Comparing Comfort Levels
In terms of comfort, Peluva sneakers are a game changer. They offer a lightweight experience compared to traditional sneakers, giving a sensation that's closer to being barefoot while still providing ample support and cushioning.
Something to consider... I know that everyone's feet are going to be different, and I just happen to have a longer second toe than daddy toe. Never thought I'd write that down... LOL! This means that I needed to order a larger size than my normal shoe, because these are meant to have a much better fit than regular sneakers.
3. Standout Features of Peluva Sneakers
Several features stood out to me. Firstly, the lightweight design never weighed me down. Secondly, the strategically placed rubber treads provided excellent traction without compromising the barefoot feel. Lastly, the personalized fit (once I sized up) made them feel like they were made just for my feet.
I've worn these to the gym, on walks / runs, out to the pool, and even to the office.
4. Impact on Foot Health and Well-Being
Since wearing Peluva sneakers, I can't say that I've noticed a positive change in my foot health. They encourage a more natural foot movement, which is supposed to reduce discomfort during long walks... but I haven't really noticed a difference.
A few reasons this could be:
- Maybe I'm just so used to my regular shoes,
- Maybe it's because I have flat feet,
- Maybe because I haven't worn them long enough,
- or, Maybe they're just like other shoes... but lighter with specific places for your toes? 🙂
5. Matching Expectations
Peluva sneakers matched my expectations pretty well, in the sense that I was stoked to try them out and once I got my shoe size dialed in, they were great to wear.
Because I am a bit of a stickler for time efficiency, the extra time it takes to put on the socks and shoes (because you're trying to find the toe holes) was a bit of a hinderance to my morning routine. Ultimately, I just started skipping the socks all together...
Conclusion: My Final Thoughts on Peluva Sneakers
Peluva sneakers are not just another pair of shoes; they're a lifestyle choice. With their stylish and lightweight design, they've redefined what I expect from footwear. Remember to size up and pair them with the right socks for the best experience. If you're looking for a shoe that marries ancestral wisdom with modern technology, give Peluva a try.
How Your Cell Phone Can Help You Lose Weight
It's that time of year again, isn't it? The crush that comes at the end of the year has us all thinking about what's next, and how to make it happen. The good cheer and amazing food added to social engagements and a sparse amount of daylight inevitably get many of us off track with healthy eating and regular exercise. It can be difficult enough just to maintain healthy habits, let alone lose weight, but it can be done!
In case it wasn't already, your cell phone is about to become your best friend. Along with everything else you use it for in your life, your cell phone is an excellent tool to help you stay focused, organized, and on track.
In The Kitchen
We've all heard the adage that losing weight is 20 percent exercise and 80 percent diet. That 80/20 number may not be completely accurate (there are probably as many opinions as there are experts), but your eating habits have a lot to do with your overall health and your weight loss. Your favorite apps on your cell phone are a great place to store your favorite recipes, as well as new ones to try.
You can make your healthy shopping lists on it, as well. Having a list in front of you will often help to keep you from impulse buying once you get to the grocery store.
It is also helpful to keep track of your food intake so you can see what you're doing right and what you may need to improve upon. Having a daily record of your eating habits is helpful when you're getting in shape. Apps such as MyFitnessPal allow you to input your own foods, so if there's something you like that is not on their list of foods you can type in the nutrition info from the label or even scan the barcode and hit save. This does wonders in getting you to read the labels on the food you are buying and preparing., which is important.
Just so we're square, no one on earth enjoys counting calories. Using your cell phone to count them for you makes it easy!
In the Gym
Whether you save your favorite workouts to your Pinterest, have an email subscription for a new workout every week, or save your workouts with an app like Samsung Health. Save new ideas and take your phone with you to the gym. Changing up your routine can be good for the body and the mind: it keeps your muscles guessing and keeps you from getting bored with the monotony of the same-old-same-old every day.
Track Your Progress
When trying to lose weight it is important to keep track of the progress you make. Yes, this can get frustrating when you experience a setback or your stride plateaus. Keep in mind that this is normal and keep going! That pedometer on your phone measures your journey one step at a time.
Share With a Friend
Thanks to our mobile devices we can have workout buddies without needing to go to the gym at the same time as they do. This opens up your schedule but still keeps you in touch with your pals. Even if your partner can't make it to class or to the gym you can still motivate and push each other remotely. Sharing your improvement with like-minded people can give you a boost of confidence when you need one!
Another great thing about using your cell phone to help you lose weight is that you can personalize your goals accordingly. Whether you've had a setback or you're ready to take your workouts to the next level, having your advancement in black and white in front of can help you gauge what your next steps will be.
Need More? There's an App for That, of Course
Not just one, either, there are a lot of apps for your phone that can turn it into a fitness and weight loss powerhouse. Many can help fill in the gaps in your accountability, calorie counting, or fitness goals.
Check your app store for what you are looking for. Do you want to know more than the labels tell you about your food? Are you more interested in a step counter, or a calorie counter? Is it motivation and accountability?
Like an app that publishes your accomplishments so that you get feedback on them from real people in your life? All of these types of apps and more are available, plus quite a few that blend all of those things together for you. There are even apps that track your sleep.
You can use your cell phone to keep a food and weight loss journal, too. Okay, so this can be done on paper or on your computer, as well. Regardless of whether you journal on your phone or in some other way, keeping a record of your day-to-day process is an invaluable tool.
Losing weight is not an entirely physical commitment. Your mind needs to be involved, too. Observing your moods and how your diet and exercise make you feel will help you analyze your needs, especially if you're going to be in it for the long haul. Here is a mobile-friendly Meal Planner that I use all the time.
Don't forget to pack your headphones! Whether it's your tunes or you're catching up on your favorite podcast, having something you enjoy listening to is bound to keep you happier and more energetic during your workouts.
Best Digital Food Scales of 2024
Weighing in on Portion Control and Best Food Quality, here's what you need to know about Digital Food Scales
First off... Every Serious Meal Prepper should have one!
Living in the digital age, food scales are not just like your Mama's traditional one anymore. They are fancy, yet amazingly simple to use. And now, they are quite affordable too. Every meal prepper concerned about accuracy for cooking that perfectly delicious meal or the one striving for weight loss should seriously consider getting one. Why? Let's consider some reasons:
Why a Quality Food Scale is Important
PRECISION
While it is true that you can do a lot with your eyeball and your hand to get an idea of portion size in a pinch, once you are finding some success in trimming those pounds and want to continue, you will find that a simple digital food scale can come in very handy. Some dieters would not consider doing without one.
It is more precise than packing your measuring cup and hoping for the best! There are a lot of factors that go into the weight of a cup of flour, for instance, and it can make big difference as to whether your finished product comes out tough and puck-like or soft and spongy. It works the same for diced foods. It can depend on how coarse or fine your foods are diced (think nuts or cheese) to determine its correct portion, but if you weigh it; perfect every time!
RATIO BAKING OR COOKING
Food scales are super great for cooking/baking by ratio and makes it a breeze. Consider something that you are in the habit of making all the time; breakfast comes to mind. See some fantastic new breakfast recipe ideas here. There are recipes that call for 1 part of something to 2 parts of another, for example. A digital food scale makes it super easy to alter your recipe to make as little or as much as you want of that recipe. Or you can scale the ratio down for a single serving, or up for a large dinner party with ease.
DIVIDING EVENLY
When meal prepping for several days in one cooking session, you can use your food scale to make sure that you will have the portion consistency for each container. Uniform ingredients will always be in your future. Find some yummy lunch recipes here
WEIGHT CONVERSIONS
Digital food scales do the conversions for you. Have you ever run across a great recipe from a part of the world that uses the metric measurements (or vice versa) and you avoided it only because you didn't have the right tools? Gone are those days because nearly every variety of digital scales does those conversions for you.
SO EASY TO USE
Unlike traditional scales that require subtracting out the weight of the bowl you are measuring in, digital scales all come with a tare button that you press to "zero out" the weight of the container you are using to put your ingredients in. By pressing "Tare" you can start at zero with each new ingredient weighing each one all in the same bowl.
What to look for in a digital food scale
- Measuring platform size big enough for your needs.
- Weight capacity for the scale. Most of the best sellers go from 1 gram (or .1 oz) to 11 lbs.
- Clear display readability
- Automatic shut-off to protect battery life.
- Ease of cleaning and storing.
In making a decision for this quintessential meal prep tool, there are a plethora of digital scales for you to choose from. They come in a variety of shapes, sizes, and colors to accommodate for each budget and need. Here are a few that showed to be classic best sellers on Amazon to get you started. All come with a 1 year warranty or money back guarantee and all come with batteries included. Which one will fit your needs?
Our Favorite Digital Scales for Meal Prep
1. Ozeri Pronto Digital Multifunction Kitchen and Food Scale, Elegant : $11.50
The Ozeri Pronto has over 8,600 5-star positive review ratings. It boasts of being Amazon's #1 best-seller in this category. It has a large weighing platform, yet cleans and stores easily. Conversion between metric and standard units of measure is easy. It comes in 7 different colors from which to choose from. Some of the reviews said that the display is not backlit and it could be a bit tricky reading it if you have a plate on top of the weighing platform. If this one that appeals to you, find out more here.
2. Etekcity Digital Kitchen Scale Multifunction Food Scale, 11 lb - $13.98
This user-friendly model from Etekcity has anti-fingerprint technology and a thin and smooth design with a stainless steel finish. It is another best-seller on Amazon with a 70% 5-star rating out of 3,339 reviews at this time. It compact for traveling. It has a quick unit conversion with 4 high precision sensors to give you the accurate weight. It comes with a backlit display for easy readability. Reviewers were very pleased with the company's customer service when it was needed. A few mentioned that there was a 3 gram disparity when weighing ingredients. On the whole, purchasers seemed very pleased with this scale and noted it's multifunctionality in also being able to double as a postage and jewelry scale as well. You can find this top-seller here.
3. EatSmart Precision Pro Digital Kitchen Scale - $19.96
This highly accurate scale is recommended by The Sweet Home.com It comes in 4 different colors to choose from : red, white, silver, and black/chrome. It comes with a special calorie guide booklet that is a bonus. A nice feature on this model is that it has non-slip rubber tabs on the bottom to keep it securely in place on your kitchen counter. It has a 3 minute window before the auto-shutoff so that you can get your ingredients weighed while it also maintains a strong battery life. Out of 8,315 Amazon reviews, 81% gave it a 5-star rating. This highly recommended unit can be found here.
4. Etekcity Digital Kitchen Scale Multifunction Food Scale with Removeable Bowl - $21.99
Another product from Etekcity, this scale has a few more features than the previous model we reviewed from this company. It is also a very good seller with 83% of those purchasing giving it a 5-star rating out of 1,444 reviews on Amazon to date. This one comes with a removable bowl that was made to fit this scale specifically (though any container can be used). It also comes with a temperature sensor and an alarm/timer giving it multiple uses in the kitchen. It is made with stainless steel and has a clear readable backlit display. If multi-use kitchen products appeal to your meal prep sensibilities, you might like to take a closer look at this one here.
Now this one is a little different. Is it for you?
5. Ozeri Touch Professional Digital Kitchen Scale (12 lbs Edition) - $16.45
This one is a professional scale, yet it looks more like a Kindle HDX or an iPad. It is also the only one with over 2,000 reviews that has a max. weight capacity of 12 lbs (the others were 11 lbs.). It comes in 5 different colors to coordinate with your kitchen or office. It has a tempered-glass finish that is 4 times stronger than traditional glass and gives it that hi-tech look. The manufacturers suggest that it needs to have a very flat surface to ensure the best accuracy. If you think that this professional looking, yet simple to use scale is just right for you, click here.
6. OXO Good Grips Stainless Steel Food Scale with Pull-Out Display, 11-Pound - $49.95
"I bought this scale years ago, but I still use it EVERY day. Still the best scale of all that I've encountered. I previously owned a Salter-made one was totally inaccurate and have used a bunch of other scales in friends' kitchens, all of which were either thoughtlessly considered or were inaccurate as well. This OXO scale is accurate up to about 2 grams-sometimes it oscillates between grams, but it shouldn't be that big of a deal unless you're like, measuring out precious stones or something. I usually calibrate and check the scale using my husband's ring, which is 8 grams according to the jewelry store we bought it from, to check that the scale is still accurate. To this date, the scale still reads the ring as being 8 grams.
Love the pull-out option of this scale should you place a larger mixing bowl atop it. The lighting option is also wonderful, but I've probably used it once or twice in all these years I've had this scale. If you leave something on it for a long time, the scale will turn off, but if you turn it back on, it'll still display the weight that was last recorded. DO NOTE that, if you add additional weight while it's off, it won't document that weight. I've run into the problem of putting extra weight onto the scale RIGHT as it turned off, knocking off the original measurement. I found the best way to keep the scale on while you're waiting to add more weight to it is to press between the unit of measurement. Still looks great, despite the superficial scratches on the stainless-steel surface. I'm not bothered by it." - Testimonial
We are sure that this will make your meal prepping easier, more accurate, and more fun! Let us know in the comments section if this article was helpful to you in deciding which food scale is right for you!
Do you have a Food Scale? Tell us about it in the comments below
Meal Prep Menu 2023: Week 49
16 Keto Crock-Pot Recipes for Easy Low-Carb Meals
We all love set-it-and-forget-it recipes and these keto crock pot recipes will keep your meal prep plans in place!
One of the biggest challenges on the keto diet (or most diets, for that matter) is finding new recipe ideas that you won't get bored with. And many of us, of course, lack the motivation to keep on going with meal prep because of time and energy success. But a slow cooker makes it easier to set yourself up for success. And if you're following a keto diet, you might wonder what, beyond meat and veggies, you can put in that slow cooker day after day, without repeats.
Sure, with a keto diet you can eat all the bacon you want, drink the Bulletproof coffee, and consume so much cheese. None of these things present you with obvious choices that spark ideas for simple meals when following a fairly strict diet plan, beyond the idea of wrapping everything in bacon.
Whether you're new to keto or just need some inspiration, we've got you covered with this easy meal plan guide!
What to Eat (and Not to Eat) on the Keto Diet:
The keto diet is by definition a low-carb diet, and as such, you'll need to exclude and/or limit certain foods. Keto eating has some rules. There are a few items that are not permitted on the keto.
The foods to avoid on keto are:
- alcohol
- grains
- sugars and sweets
- processed foods
- high-carb fruits (such as bananas, for example)
- factory farmed fish & pork
- refined oils and fats
- milk
These 16 keto Crock-Pot recipes will have your high-fat, low-carb meal ready for you when you get home from a long day at work.
Keto Gumbo Meal Prep
Gumbo by definition is a low-and-slow kind of cooking situation, so it's perfect for a keto slow cooker meal.
Keto Pulled Pork Lettuce Wrap Meal Prep
Pulled pork is made for the Crock Pot, and all you need are some veggies, and lunch (or dinner) is a wrap!
Crock Pot Crustless Pizza
Just because you're keto, doesn't mean pizza is out of the equation. This one's creative, with a beefy base and cheesy topping.
Keto Slow Cooker Mexican Soup
After a long day, you'll relish the fact that you made this creamy, spicy keto crock pot recipe.
Slow Cooker Chile Verde
Green chili just loves chicken, and you will love this, too.
Thai Slow Cooker Zucchini Lasagna
No need to give up lasagna just because you're following a keto diet. Zucchini makes a great stand-in!
Keto Spaghetti Squash and Meatballs
The perfect comfort food waits for you at the end of the day. Spaghetti squash is magic with meatballs in this keto crock pot recipe.
Low Carb Crock Pot Chicken Fajita Soup recipe
South-of-the-border flavors fare well in the slow cooker and only get better with time. Chicken fajitas without the tortilla!
Slow Cooker Keto Pork Carnitas Bowls
Gotta love deconstructed "bowl" meals. They're just made for meal prep. Pork carnitas for the win!
Slow-Cooker Garlic-Herb Mashed Cauliflower
Mashed cauliflower with herbs are a great side to almost anything on this list. Or a tasty snack any time of day. No judging!
Keto Slow Cooker Sausage and Peppers
Spicy sweet sausage and bell peppers love some cauliflower rice as a side.
Slow Cooker Low Carb Zuppa Toscana Soup (Keto-Friendly)
Swap out the potatoes for cauliflower (of course!) to make this a keto crock pot recipe you'll want to make again. And freeze!
Garlic Parmesan Chicken
That garlic mashed cauliflower would be delicious (and keep away the vampires) with this garlic chicken.
Easy Crock Pot Fire Roasted Tomato Shrimp Tacos
The simple addition of fire-roasted tomatoes takes these shrimp tacos up several notches.
Paleo Pork Roast Slow Cooker Recipe
For company, set this pork roast up in the morning and no one will believe something so fancy came out your slow cooker.
Slow Cooker Carne Asada Nachos
Find some keto-friendly tortilla chips for these nachos, which are loaded with veggies and healthy fats.
Apple Walnut Toffee Crisp
Indulge in this Apple Walnut Toffee Crisp recipe, a perfect blend of tart apples, crunchy walnuts, and sweet toffee, topped with a golden, oat-based crumble. Ideal for cozy desserts!
Table of Contents
- Choosing the Best Apples
- Getting a Little Sweeter
- Achieving the Perfect Crisp
- Advanced Preparation
- Ideal Toppings
- Freezing and Storage
- Dietary Adjustments
- Nutritional Considerations
- Combining Fruits
- Avoiding Sogginess
- Understanding the Dessert
- Some of our other favorite Meal Prep Desserts
- Apple Walnut Toffee Crisp
Choosing the Best Apples
What apples are ideal for an apple crisp in meal prep? For meal prep, choosing apples that hold their shape and flavor over time is key. Granny Smith, Honeycrisp, or Braeburn are excellent choices. They offer a blend of tartness and sweetness that remains consistent even after a couple of days.
Getting a Little Sweeter
For those who love the rich, indulgent flavor of toffee but are mindful of sugar intake, Now Foods Better Stevia is an excellent alternative. This natural sweetener can be used to infuse your Apple Walnut Toffee Crisp with that characteristic toffee sweetness without the added sugars. When prepping your apple mixture or crumble topping, simply substitute a portion of the sugar with Better Stevia to taste. This not only reduces the overall sugar content but also adds a delicious, guilt-free toffee flavor. It's a great way to keep your dessert aligned with healthier meal prep goals, while still indulging in that delightful toffee taste. Remember, stevia is much sweeter than sugar, so you'll need less of it - start with small amounts and adjust according to your preference.
Achieving the Perfect Crisp
How can I ensure a crispy topping when prepping in advance? The secret to a long-lasting crispy topping lies in the balance of butter, flour, oats, and sugar. Preparing it separately and storing it in an airtight container can keep it crunchy until you're ready to bake.
Advanced Preparation
Can apple crisp be prepared ahead of time for meal prepping? Absolutely! You can assemble the apple mixture and topping separately a day or two in advance. Store them in the refrigerator and simply combine and bake when you're ready to enjoy.
Ideal Toppings
What toppings work well for a pre-prepared apple crisp? When it comes to meal prep, consider toppings that maintain their quality over time, like a drizzle of caramel sauce or a sprinkle of extra nuts. Avoid dairy-based toppings until serving.
Freezing and Storage
Can I freeze apple crisp for meal prep? Yes, apple crisp can be frozen. Bake it first, let it cool, then freeze. To serve, thaw and reheat in the oven for a freshly baked taste.
Dietary Adjustments
How do I make a gluten-free or vegan apple crisp for meal prep? Swap out traditional ingredients with gluten-free oats and flour (or use vegetable flour), and use coconut oil or a vegan butter substitute. These alternatives keep well and ensure everyone can enjoy this treat.
Nutritional Considerations
Is apple crisp a healthy option for meal prep? While apple crisp can be indulgent, it can be made healthier by reducing sugar, using whole grain ingredients, or adding nuts for extra protein.
Combining Fruits
Can I add other fruits to my apple crisp for meal prep? Definitely! Adding fruits like pears, berries, or peaches can add variety and flavor. Just ensure they are fruits that hold up well over a few days.
Avoiding Sogginess
How to prevent apple crisp from becoming soggy in meal prep? Choose apples that don't release too much liquid and bake the crisp until the topping is golden brown. Let it cool completely before storing to avoid condensation.
Understanding the Dessert
What's the difference between apple crisp, crumble, and cobbler? While similar, apple crisps have a more granola-like topping, crumbles have a streusel topping, and cobblers have a biscuit or pie crust topping.
By following these tips, you can easily incorporate Apple Walnut Toffee Crisp into your meal prep routine, ensuring a delightful and convenient dessert option throughout the week. Happy prepping and baking!
Some of our other favorite Meal Prep Desserts
Servings: 4 servings
Calories: 279kcal
Ingredients
- 3 ½ cups diced sweet-tart apples peeled or unpeeled
- 1 Tbsp. coconut sugar or brown sugar
- 1 tsp. arrowroot powder or cornstarch
- ¼ tsp. vanilla extract
- 2 Tbsp. coconut oil melted
- 2 ½ Tbsp. natural unsweetened almond butter
- ¼ tsp. Now Better Stevia extract English Toffee Sweetener
- ¼ tsp. ground cinnamon
- ⅛ tsp. sea salt
- ½ cup rolled oats
- ¼ cup chopped walnuts or pecans
Instructions
- Preheat oven to 350°F. Spray 4 8-ounce ramekins with oil or nonstick cooking spray and arrange on a baking sheet.
- In a bowl combine the diced apples, coconut sugar, arrowroot powder and vanilla extract. Toss well then divide into ramekins.
- Wipe out the bowl and stir together the coconut oil, almond butter, stevia, cinnamon and salt until well-combined. Stir in the oats and walnuts. Taste and add more stevia sweetener (a couple drops at a time), if desired.
- Divide the crisp topping over the apples. Transfer ramekins to oven and bake for 45 to 50 minutes. Allow to cool for 10 minutes before serving, or cool completely before refrigerating to enjoy later.
Video
Nutrition
Serving: 1cup | Calories: 279kcal | Carbohydrates: 29g | Protein: 5g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 4g | Sodium: 70mg | Potassium: 257mg | Fiber: 5g | Sugar: 15g | Vitamin A: 62IU | Vitamin C: 5mg | Calcium: 55mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Make These Sheet Pan Meals in 2024
Sheet pan meals are one of the easiest, fastest, and cleanest ways to meal prep while saving time, energy, and money! We love sheet pan meals because they allow us to accomplish other tasks, or even just relax, while the cooking is taking place.
Simply put the ingredients together on a pan, put it in the oven for the necessary amount of time, and once it is completely cooked the meal prep is ready to be divided, eaten, and enjoyed. Sheet pan meals have been one of our go-to specials in the meal prep world, so we decided to put together our 23 favorite sheet pan meal prep recipes with plenty of variety.
Sheet Pan Meal Prep Ideas
Sheet Pan Bruschetta
Protein 48 grams - Carbohydrates 21 grams - Fat 27 grams
Sheet Pan Shrimp Fajitas
Protein 39 grams - Carbohydrates 23 grams - Fat 9 grams
Sheet Pan Asian Chicken
Protein 43 grams - Carbohydrates 64 grams - Fat 10 grams
Autumn Chicken Sheet Pan
Protein 27 grams - Carbohydrates 31 grams - Fat 11 grams
Sheet Pan Thyme Pork Chops
Protein 23 grams - Carbohydrates 6 grams - Fat 28 grams
Fall Harvest Sheet Pan
Protein 64 grams - Carbohydrates 54 grams - Fat 12 grams
Sheet Pan Salmon
Protein 33 grams - Carbohydrates 16 grams - Fat 16 grams
Sheet Pan Italian Sausage and Peppers
Protein 14 grams - Carbohydrates 38 grams - Fat 19 grams
Sheet Pan Philly Cheese Steak
Protein 32 grams - Carbohydrates 24 grams - Fat 37 grams
Sheet Pan Fajitas
Protein 38 grams - Carbohydrates 11 grams - Fat 8 grams
Sheet Pan Arugula Pesto Shrimp
Protein 26 grams - Carbohydrates 5 grams - Fat 25 grams
Sheet Pan Salmon Fajitas
Protein 41 grams - Carbohydrates 36 grams - Fat 20 grams
Sheet Pan Salmon Burgers
Protein 31 grams - Carbohydrates 22 grams - Fat 48 grams
Sheet Pan Caribbean Chicken Thighs
Protein 46 grams - Carbohydrates 50 grams - Fat 21 grams
Sheet Pan Pineapple Chicken
Protein 44 grams - Carbohydrates 36 grams - Fat 15 grams
Sheet Pan Greek Chicken and Vegetables
Protein 33 grams - Carbohydrates 31 grams - Fat 21 grams
Sheet Pan Zesty Stuffed Poblano Peppers
Protein 30 grams - Carbohydrates 17 grams - Fat 6 grams
Sheet Pan Chimichurri Chicken and Vegetables
Protein 38 grams - Carbohydrates 29 grams - Fat 45 grams
Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
Protein 64 grams - Carbohydrates 44 grams - Fat 7 grams
Sheet Pan Sriracha Honey Glazed Salmon
Protein 41 grams - Carbohydrates 55 grams - Fat 22 grams
Sheet Pan Lemon Herb Chicken and Potato
Protein 32 grams - Carbohydrates 36 grams - Fat 5 grams
Sheet Pan Chipotle Eye Round Roast
Protein 45 grams - Carbohydrates 14 grams - Fat 14 grams
Sheet Pan Chicken and Asparagus
Protein 30 grams - Carbohydrates 9 grams - Fat 11 grams
Meal Prep 2023: Week 48
11 Problems With the Keto Diet You Need To Know
There's no denying that the keto diet is incredibly popular, and many people swear by it as a quick and (relatively) easy way to shed some weight, but the trendy eating regimine isn't without its fair share of issues. In fact, many of the problems associated with the keto diet stem from the fact that, for many, it represents a big diet change.
While many diets strive to establish a balance between protein, carbohydrates, healthy fats, fiber and more, the keto diet mandates that people eat foods that are high in fat (often including saturated fat, which has been linked to an array of health problems in and of itself) with very few carbohydrates. Keto dieters should also aim to consume a moderate amount of protein in order to go into ketosis, which is the state in which the body burns fat for energy instead of carbohydrates.
Given that macro breakdown, it's not difficult to see how the keto diet often leads to rapid weight loss. However, though carbs have long been perceived as the enemy of modern diets, there are several carb-heavy foods (such as fresh fruits, vegetables, and whole grains) that provide an array of other health benefits, including adequate fiber content and key vitamins and minerals. By omitting these high-carb foods in the name of keto, you can easily deprive your body of other nutrients that it needs to thrive.
Want to know more about some of the problems associated with the keto diet? Keep reading for more information!
It Can Cause the "Keto Flu"
Perhaps one of the most common side effects of the keto diet is developing a set of symptoms often referred to as the "keto flu." This condition can include headaches, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation, according to Harvard Medical School. The symptoms typically develop within a week of starting the diet.
Although "keto flu" is not a condition that is recognized by reputable medical journals, it's certainly well-known within the keto community. Experts aren't entirely sure why these symptoms occur, as they can vary from person to person, but possible electrolyte imbalances and low blood sugar may play a role. This is because since keto dieters are typically making a big change in what they eat, transitioning to an eating regimen that mandates high fat, moderate amounts of protein and a low intake of carbs
And "Keto Breath"
When your body goes into ketosis, it will start to produce ketones, which are molecules that are produced by the liver from fatty acids. This includes acetone - the same chemical found in nail polish remover. Per a 2015 review of research, your body makes acetone on its own, which is what causes the stinky breath.
It Can Put Stress on Your Kidneys
People often use the keto diet as a quick way to lose weight, but research shows that it can also have a negative impact on your kidney function. More specifically, a high intake of animal foods (which are a key part of the keto diet because they don't contain carbs) can cause your blood and urine to become more acidic, leading to increased calcium in your urine, which can cause kidney stones.
Additionally, Healthline notes that those with chronic kidney disease should avoid keto. This is because weakened kidneys may be unable to remove the acid buildup in your blood that's caused by food consumed on the diet. This, in turn, can lead to a state of acidosis, which can accelerate chronic kidney disease.
It May Cause Digestive Issues
Since the keto diet typically requires people to make big changes to their daily meals, it's no surprise that it can often lead to a host of uncomfortable digestive issues. For some, the keto diet can cause constipation. This is usually related to the significant reduction in the amount of carbs you're ingesting, as some high-carb keto no-nos, like fruits and whole grains, also contain fiber, which helps you go to the bathroom.
Other keto dieters may experience diarrhea, since the liver needs to release extra bile when you're following a keto diet. Since bile is a laxative, Prevention notes that diarrhea can be common.
And Changes in Gut Bacteria
Aside from impacting your digestive system, the keto diet can also have a negative effect on the bacteria that lives in your gut, which is important and is often indicative of your overall health. Since a low carb diet such as keto can simultaneously omit or drastically reduce the amount of fiber you eat, which feeds the beneficial bacteria in your gut, not getting enough fiber often means your gut bacteria will suffer.
A 2019 study suggested that low carb diet lacking in fiber, such as keto, may negatively affect your gut bacteria - although more research is needed on this topic before any definitive conclusions are made.
You May Feel Moody
If you've ever missed a meal and gotten grumpy (who hasn't?!) you're well aware that what you eat (or rather what you don't eat) can impact your mood.
According to Prevention, since the keto diet is low in carbs you may not be consuming the carbohydrates needed to produce serotonin. This crucial brain chemical helps regulate your mood, sleep and appetite, and without enough of it some pretty epic mood swings could be in store.
It Can Lead to Nutrient Deficiencies
As discussed above, drastically reducing your carbohydrate intake often has the unintended consequence of simultaneously reducing many other nutrients your body needs to thrive. For example, while you may significantly limit the number of blueberries you have with breakfast in order to lower your carb intake, axing the majority of the blueberries you eat also means you'll be missing out on powerful antioxidants that benefit your hair, nails, and skin. Blueberries are also rich in vitamin k, which helps blood clot properly and can keep your bones strong.
Need more proof? A study that was published in the Journal of the International Society of Sports Nutrition found that very low carb eating patterns like Atkins, which is much like keto, provided sufficient amounts for only 12 of the 27 vitamins and minerals your body needs to obtain from food.
You Might Be at an Increased Risk for Heart Disease
Generally speaking, eating a low-carb diet is healthy in that it lowers one's risk of developing type 2 diabetes and improves "good" cholesterol, which is helpful for your heart.
Additionally, research suggests that low-carb diets based mostly on plant sources of fat and protein (like avocado, tofu and nuts) can lower one's heart disease risk by about 30 percent. However, the same was not true for people who ate mostly animal-based proteins and fats, such as bacon, butter, and steak, which are keto-friendly.
What's more? The American Heart Association says that eating too much saturated fat, which isn't difficult to do while on keto, can increase your chances of developing heart problems.
It Can Cause Dangerous Blood Sugar Dips
Some research suggests that the keto diet can help decrease levels of hemoglobin A1c, which is a measure of average blood sugar levels. This can be especially problematic and dangerous for type 1 diabetics, as those who have the disease may be at a high risk of more hypoglycemic episodes.
These episodes often include shakiness, fatigue, confusion and sweating, and can lead to coma and death if left untreated.
Additionally, a 2018 study of 11 adults with type 1 diabetes who followed keto for more than two years found that the median number of low blood sugar events was nearly one each day.
It May Damage Your Bones
The keto diet may help you slim down, but multiple studies suggest it's not great for your bones and overall bone health.
For example, a 2017 study that followed 29 children with epilepsy and on keto over a six month period found that 68 percent of participants had a lower bone mineral density score after they stuck to the eating regimine.
Similarly, a 2020 study of 30 elite walkers concluded that those who were on a keto diet for just shy of one month displayed significantly higher levels of blood markers for bone breakdown when compared to those who followed a diet that included more carbohydrates.
One reason for the diminishing bone health might be that, as discussed, the keto diet is so restrictive that you might not be getting enough fiber, calcium and other nutrients that keep bones healthy and strong.
It Might Alter Your Eating Habits
Prevention notes that axing or drastically reducing the amount of carbs you eat can cause the brain to release a chemical called neuropeptide-Y. This amino acid is responsible for telling the body it needs carbs. When those needs aren't met, neuropeptide-Y can build up and intensify cravings, regardless of whether or not you're actually hungry.
Keto Chocolate Snack Boxes
Thank you to Now Foods for sponsoring this Keto Chocolate Snack Boxes recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
Keto, low carb, and vegan-friendly. These chocolate snack boxes are a healthy solution to your mid-afternoon cravings. Pair with favorite sides for a balanced snack idea!
We may be a little bias here, but this keto chocolate recipe is probably the best we have ever had! That is saying a lot from people who eat a heck of a lot of chocolate. Why do we love this chocolate recipe so much, you ask? Well, for starters, it's made with 100% wholesome ingredients. Four ingredients, to be exact.
Each of the four ingredients has a nutritional benefit, too:
- Coconut oil provides your brain and body with a quick burst of energy, plus helps raise your good cholesterol
- Cacao powder is densely packed with iron, magnesium, and antioxidants
- Hemp seeds are a complete source of protein and provide you with all 9 essential amino acids
- Monk fruit contains anti-inflammatory properties and has no calories or carbs. This makes monk fruit safe for people with diabetes and aligns with a keto, vegan, gluten-free, and dairy-free diet.
So, we guess you could say that this is probably the tastiest and healthiest chocolate you will ever eat! Oh, and did we mention cheaper than high-end store bought chocolate, too? Yup, another win!
The source of your ingredients matter!
The ingredients in this recipe are simple and whole, but the source from which they come matters, as well. That's why we always opt for the Now Foods brand items. They recently launched their new organic chocolate and vanilla Monk Fruit sweeteners, as well as, an organic monk fruit powder extract, which we were so excited about! We have been in love with their flavored stevias for years, so we knew these would be just as tasty!
On top of being delicious, Now Foods is the only brand that offers an organic monk fruit sweetener! Crazy, huh? It is also Non-GMO. Plus, with monk fruit, a little goes a looooong way! These bottles may look tiny, but they have 200 servings inside!
Every morning we had some of the chocolate monk fruit to our coffee milk to create a sweet, keto-friendly mocha. Which also happens to be vegan, low carb, and gluten-free. This satisfies our craving for something sweet in the morning. PS - you don't get any weird after-taste with monk fruit sweeteners either! These literally taste just like pure sweetened vanilla or chocolate!
To fix the mid-afternoon chocolate cravings, we created these DIY snack boxes. If you opt to just go with the chocolate and forgo the sides, these chocolate bars ring in at only 1.4g of net carbs per serving! With that kind of carb count you can always have 2 servings (or is that only us?)
We rounded out the snack boxes with our favorite sides for the ultimate sweet combo; cottage cheese, fresh berries, and nut butter. However, you can skip any or all of these and just go with the chocolate. No judgment around here!
Keto Chocolate Snack Boxes Ingredients:
For the chocolate
- ½ cup coconut oil
- ½ cup cacao powder
- 3-4 tablespoon toasted hemp seeds
- ½ tsp* Now Foods Organic Chocolate Monk Fruit Sweetener
For Serving (optional)
- 1 cup full fat cottage cheese
- ⅛ teaspoon Now Foods Organic Vanilla Monk Fruit Sweetener
- 1 cups mixed berries
- 4 tablespoon nut butter
Simplicity at it's finest!
Who would have thought that four nutritious ingredients could result in such a sweet thing?
After you melt your coconut oil, mix in your cacao powder.
Make sure that no lumps remain.
Add in your Now Foods Chocolate Monk Fruit Sweetener.
Add in your toasted hemps seeds.
Pour into your chocolate molds.
Allow them to set in the fridge for 3+ hours.
Then break your chocolate into 6 servings and serve with your favorite sides. You will love the combination of sweet, melt-in-your-mouth chocolate and the bit of crunch from the hemp seeds.
Servings: 4 meals
Calories: 444kcal
Equipment
- chocolate molds
Ingredients
For the chocolate
- ½ cup coconut oil
- ½ cup cacao powder
- 3-4 tablespoon toasted hemp seeds
- ½ teaspoon Now Foods Organic Chocolate Monk Fruit Sweetener add more or less to reach desired sweetness
For Serving (optional)
- 1 cup full fat cottage cheese
- 1 drop Now Foods Organic Vanilla Monk Fruit Sweetener Sweetener add more or less to desired sweetness
- 1 cups mixed berries
- 4 tablespoon nut butter
Instructions
For the chocolate
- Add your coconut oil to a microwave safe bowl and microwave about seconds or until melted.
- Slowly whisk your cacao powder into your melted coconut oil making sure that no clumps remain.
- Next, mix in your NowFoods chocolate mink fruit sweetener.
- Add in your toasted hemp seeds and mix.
- Place the chocolate molds on a baking sheet to make them easier to move.
- Gently divide the chocolate mixture between 2 chocolate molds.*
- Place the baking sheet in the refrigerator and allow chocolate to set for about 3 hours.
For meal prep containers
- Break the chocolate into 6 sections.
- Use 4 of the 6 sections for your meal prep containers.
- Place the remaining chocolate in a ziplock bag and store in the refrigerator.
- Mix together your cottage cheese and vanilla sweetener, if desired.
- Evenly divide the chocolate, cottage cheese, berries and nut butter between 4 meal prep containers.
- Seal and enjoy throughout the week.
Video
Notes
*If you do not have chocolate molds you can use silicone muffin cups. || Net carbs on this recipe are 8g. || Nutrition facts include all listed sides. || Nutrition facts for only the chocolate: 23.5g Fat | 7g Protein | 8.2g Carbs | 6.8g Fiber | 268 Calories
Nutrition
Calories: 444kcal | Carbohydrates: 18g | Protein: 16g | Fat: 35g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
A Quick Guide to the Best Air Fryers
This air fryer guide will help you understand what kinds of air fryers are out there, and which one might be the best bet for you!
Air fryers are one of the most useful kitchen appliances. They do not require any oil, but they are able to fry food. Air fryers circulate hot air around the food, and this convection effect browns the exterior of the food and keeps the interior moist. (Microwaves, on the other hand, work by removing moisture from the food.) You can also intentionally dehydrate foods in an air fryer, which makes it convenient with chips. We have a LOT of different kinds of air fryer recipes for you and your family to enjoy once you get an air fryer!
Types of Air Fryers
There are two types of air fryers on the market today: basket air fryers and convection oven air fryers. For the most part, the basket air fryers work better than the convection oven air fryers. The most common type of air fryer is the basket type. The basket air fryers typically come in 4 different sizes: small, medium, large, and extra large.
Small: 1-2 quarts; feeds 1-2 people; best for sides or 1 person
Medium: 2-4.5 quarts; feeds 2-4 people
Large: 4.5-6 quarts; feeds 4-6 people
Extra Large: 6+ quarts; feeds 6+ people
Finding the right air fryer can be difficult, so we have put together a guide some of the best air fryers based on size, price, brand, and overall rating.
Best Small Basket Air Fryer
Instant™ Vortex® Mini 2-quart Air Fryer
The Instant™ Vortex® Mini is fast, versatile, compact, and convenient, so you can make all your favorite fried sides and snacks with less oil and none of the mess. This small air fryer is available in 4 colors and features EvenCrisp™ technology for crispy, tender results every time. We like how compact it is, the variety of color options, how quickly it works, and its low cost-around $60.
Best Medium-Sized Basket Air Fryer
AF101 Series Ninja® Air Fryer
Meet the Ninja® Air Fryer, a fast and easy way to cook your favorite foods. (Ninja makes all kinds of cool appliances so it's no surprise it shows up in our air fryer guide.) Cook and crisp your favorite foods, like 2 lbs. of French fries, using little to no oil in a family-sized 3.8-liter basket. This 4-quart basket air fryer is one of the best in the industry, providing a fantastic crisp, easy to clean, and some of the highest satisfaction ratings around. It's typically priced a little under $100.
READ MORE:
Best Large Basket Air Fryer
The Cosori CAF-L501-KUS Pro LE 5.0-Quart Air Fryer
The Cosori CAF-L501-KUS Pro LE 5.0-Quart Air Fryer looks beautiful in the kitchen while creating perfectly crispy meals in minutes with rapid air circulation, high temperatures, quiet operation, and easy cleanup. We love how quiet this air fryer is; plus it heats up super quickly.
Price: Around $80.
READ MORE: Air Fryer Tips and Tricks
Best Extra Large Basket Air Fryer
The Consori Pro II 5.8 Quart Air Fryer
Cook healthy, delicious meals for the whole family with the updated Cosori Pro II Air Fryer. With little-to-no oil required, food cooked in Cosori's air fryers has on average 85 percent less fat than deep-fried food. With 12 cooking functions, you can adjust and save any preset to your liking. Enjoy all the deliciousness of fried food without the health drawbacks. Consori also makes a "smart" model that can be controlled by your smartphone. We love how efficient this model is, and the 5.8-quart sized basket which enables you to cook more in one use. The digital features make it super easy to read. This base model is normally around $100.
Convection Air Fryer
Cuisinart Air Fryer Convection Toaster Oven w/ Grill
Cuisinart's signature Air Fryer just got even better! In addition to air frying french fries, baking cookies, or warming up your leftovers, now you can make even more delicious meals in your Cuisinart® Air Fryer Toaster Oven with Grill! Sear steaks and vegetables on one side and griddle the perfect breakfast on the other with the new dual-sided grill and griddle plate. Bring next-generation cooking to your countertop with the spacious 8-function oven that makes cooking a feast for family and friends - or a simple snack for one - fun, fast, and easy! These luxurious ovens have it all. The price typically ranges from $165 to $230.
How to Choose an Air Fryer
If you're a household of one or two, a small or medium-sized air fryer will work great. But for not much more money, you can score a medium to large air fryer easily. They cost around $100, give or take, depending on how fancy you want to get. Even if you're skeptical or not sure if you need one that big, hear us out. In our experience, most people fall in love with their air fryers after they buy them (and we think you will, too). So we suggest you go with a medium or large size. If you hate it, you can always sell it! But we honestly don't think you'll hate it!
What kind of air fryer do you have? Do you love it? What do you wish someone had told you when before you bought yours? Share your thoughts in the comments below!
A Full Day Of Eats From Target
Thank you to GoodCook for sponsoring this A Full Day Of Eats From Target post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.
Quick, easy, and wholesome. This meal diary is sure to set you up for success and keep you satisfied all day long!
Making delicious and healthy meals doesn't have to be complicated. This one-day meal plan shows you how simple creating three full meals and one snack can be! We included both sweet and savory items to make sure that we satisfied all the cravings! This is just one day, too! The food haul can create enough meals for almost an entire week! Mix and match and get creative! You can also pull some inspiration from our 7 meals for under $37 post!
Also, please keep in mind that these portions are designed for us. Based on your personal macros, you may need more or less food. Please adjust accordingly.
Here is a quick picture of our Target food haul! This entire list cost us less than $30. That's including the shrimp and chicken! If you broke all of this down and used all of the ingredients for meals throughout the week, each meal would end up costing you about $3.00 or less!
Breakfast
This was almost too easy! We added 2 hard boiled eggs, strawberries, half an avocado, and granola to the teal meal prep container and had a salty and sweet breakfast ready in less than 2 minutes!
Lunch
We parboiled the chicken, shredded it and then tossed it with the cilantro avocado dressing! We served it with the 2-minute quinoa and steamed veggies. Pro tip: you don't need to pre-cook your steamed veggies! They will thaw and then reheat nicely when you cook this in the microwave at work.
We added 2 cups veggies, 1 cup quinoa, and 1 cup shredded chicken to each of the compartments in the white meal prep container.
Snack
Three ingredients. A mind-blowing combination. The cottage cheese is a great way to sneak in some protein and pairs so nicely with the sweet chocolate covered almonds and raspberries. It's a perfect balance of protein, carbs, and healthy fats.
We placed a half cup cottage cheese in one side of the snack container and a ¼ cup each dark chocolate covered almonds and raspberries on the other side.
Dinner
This meal comes together in less than 3 minutes! Cook your brown rice in the package and then toss together the frozen shrimp, frozen veggies, cooked brown rice, and Tamari sauce! The frozen shrimp and veggies will thaw while being stored in the fridge and will be perfect once reheat before eating!
You can toss all ingredients (1 cup brown rice, 1 cup veggies, 3-4 ounces shrimp + Tamari, as desired) into your black meal prep container.
There you have it! A full day of eats that is ready in less than 20 minutes! Easy shopping when you grab your Good Cook Meal Prep Containers and ingredients at Target. Even easier prep with these recipes!
And one last tip! Save money when you buy the Target brand ingredients! Look for names such as Archer Farms, Simply Balanced, and Market Pantry!
Related Article: Takeout vs. Target: You'll be surprised at the nutritional differences
Healthy Recipes To Make With Your Thanksgiving Leftovers
Thanksgiving is one of the biggest food holidays of the year! From fresh sliced turkey (or ham) to mashed potatoes, cranberry sauce, carrots, stuffing, gravy and all those other delicious holiday plate fixings, it's a day that most of us never want to end! But instead of trying to eat up every last morsel of holiday food in one day this year, plan ahead with one or more of these 20 healthy recipes to make with your Thanksgiving leftovers!
Not only will you wake up the next day feeling healthy and energized instead of with a food hangover (thank you 3rd slice of pie!), but you will also be able to enjoy those favorite foods for a few days after! And, let's be honest, who doesn't want to keep on track with their fitness goals and enjoy Thanksgiving dishes for more than one day a year!
From sandwiches to soups, to enchiladas, nachos, and pizza this round-up of Healthy Recipes To Make With Your Thanksgiving Leftovers has it all, done healthy!
Leftover Turkey and Sweet Potato Shepherds Pie
Ham, Sweet Potato, and Stuffing Breakfast Hash
Turkey, Cranberry, Brie Egg Rolls
Thanksgiving Leftover Pizza :
Turkey, Cranberry & BBQ Sauce Pizza
Butternut Squash and Cranberry Skillet
Thanksgiving Leftover Sandwich :
Turkey, Cranberry & Pesto Melt
Paleo Thanksgiving Leftover Sandwich
Thanksgiving Leftover Casseroles:
Turkey & Mashed Potato Casserole
Leftover Salads
Thanksgiving Leftover Soups:
Green Chile Butternut Squash and Turkey Enchiladas
Roasted Vegan Thanksgiving Bowl
TIPS FOR STORING THANKSGIVING LEFTOVERS
Here are some fast facts about storing all the leftovers you'll have to maximize their life in the fridge and freezer.
Cooked turkey: can be frozen for a year if wrapped tightly to avoid freezer burn. Ok in the fridge for up to 4 days.
Mashed potatoes and potato casseroles: can be frozen for up to 6 months. They freeze best with a good amount of fat in them (butter/oil). Ok in the fridge for up to 4 days.
Stuffing: can be frozen for up to a year. It works best if you freeze it in small portions. Ok in the fridge for up to 4 days.
Gravy: freeze in an ice cube tray for up to a year. Frozen gravy would be a great way to fix any accidentally overcooked meat! Ok in the fridge for up to 5 days.
Green veggie casseroles: try to eat them! They don't freeze well. Ok in the fridge for up to 4 days.
Cranberry sauce: ok in the freezer for up to a year and in the fridge for up to 5 days.
Breads and rolls: freeze 'em! They all freeze well and are easy to revive after frozen.
Desserts: try to finish them off. They're mostly good in the fridge for up to 4 days.
Crockpot French Onion Stuffed Shells Meal Prep
Crockpot French Onion Stuffed Shells are the twist on an Italian classic you didn't know you needed. It tastes just like the soup!
Forgive us for a moment, as we crow about the genius of this meal prep recipe. It's going to make your house smell like French onion soup, but with a pasta-oriented vibe! And it comes together with lots of onions. We mean lots of them! A combination of several cheese-ricotta, Gruyere, and Parmesan-make it even better. Trust us when we say that you've never had stuffed shells quite like these! The onions soften as everything slow cooks and the chicken stock you pour into the pot helps cook the shells. It's genius, we tell ya!
Crockpot French Onion Stuffed Shells Ingredients
- 12 ounces jumbo pasta shells
- 2 cups ricotta cheese
- 1 cup Gruyere cheese, grated
- ¼ cup grated Parmesan cheese
- 1 large egg
- 1 tsp dried thyme
- 2 cloves garlic, minced
- Kosher salt, to taste
- Black pepper, to taste
- 3 large sweet onions
- 2 ½ cups chicken broth
- 4 tbsp unsalted butter, cut into pats
- 1 cup grated mozzarella cheese, divided
- ¼ cup heavy cream
- ¼ cup seasoned breadcrumbs
- 4 cups spinach sauteed, optional
- 2 cups mushrooms sauteed, optional
- 1 tsp garlic powder, optional
How to Make Crockpot French Onion Stuffed Shells Meal Prep
Ok, so this is a tad on the atypical side when it comes to making stuffed shells. You layer onions and butter on the bottom, add some chicken stock, and then layer the stuffed shells, uncooked. Those stuffed shells you've stuffed with a combination of ricotta, Gruyere, Parmesan, an egg (of course) and some seasonings. And then the cheese. Oh, the cheese. Let it go for a while in your slow cooker. When it's almost done, add in more mozzarella cheese, the heavy cream, and then the breadcrumbs. And then in another half hour or so, it's ready!
There's one optional aspect of this dish, and it's easy if you want to add it on. It involves sauteeing mushrooms and spinach in a little olive oil and garlic powder. It makes for a great side that works really well with the French onion stuffed shells. But feel free to skip it if it doesn't speak to you!
How to Store and Serve French Onion Stuffed Shells
These meal prep great! Just transfer to meal prep containers and seal them tightly. Keep them in the fridge for up to 4 days. Reheat them gently in the microwave or in a moderate oven (about 350 F for 15 to 20 minutes) until totally heated through.
If you're going to skip the mushrooms and spinach as the side dish, we recommend something like green beans, broccoli, or even Brussels sprouts. Or if you can't be bothered to actually cook something to go with it, just throw together a great salad with some baby spinach, red onion, tomatoes, and cucumbers in a red wine vinaigrette and you are good to go. Crusty bread? Optional, but never a bad idea when it comes to a pasta dish!
Substitutions for French Onion Stuffed Shells
Well, it's a slow cooker recipe, which means you're a bit limited in what you can swap out. However, you could change a couple of things. You could use a different kind of pasta, like manicotti. Or you could use Romano cheese instead of Parmesan. But you'll need the ricotta (although cottage cheese might work, since this particular cheese seems to be having a moment), along with the mozzarella. You can use water instead of chicken stock, but it won't be as flavorful. But it will still work. Just don't change the amount. That's important.
Feel free to sprinkle some chopped fresh parsley over the top of this dish before serving. It will perk everything up and balance some of the savory richness of the stuffed shells.
You'll want sweet onions if at all possible. If you can't find those, we recommend red onion, because it's a little sweeter than yellow onions. But the sweet onions make this whole thing just come together perfectly.
More Awesome Pasta Dishes to Meal Prep!
- Low Carb Lasagna Meal Prep
- Eggplant Lasagna
- One Pot Bacon Cheeseburger Pasta
- Slow Cooker Beef Ragu Pasta Meal Prep
- 20 Minute Chicken, Lemon and Broccoli Pasta Skillet
Servings: 4
Calories: 1085kcal
Equipment
- 1 slow cooker
Ingredients
- 12 ounces jumbo pasta shells
- 2 cups ricotta cheese
- 1 cup Gruyere cheese grated
- ¼ cup grated Parmesan cheese
- 1 large egg
- 1 teaspoon dried thyme
- 2 cloves garlic minced
- Kosher salt to taste
- Black pepper to taste
- 3 large sweet onions thinly sliced
- 2 ½ cups chicken broth
- 4 tablespoon unsalted butter cut into pats
- 1 cup grated mozzarella cheese divided
- ¼ cup heavy cream
- ¼ cup seasoned breadcrumbs
- 4 cups spinach sauteed, optional
- 2 cups mushrooms sauteed, optional
- 1 teaspoon garlic powder optional
Instructions
- Combine ricotta cheese, gruyere cheese, parmesan cheese, egg, and seasoning in a small bowl. Spoon into raw pasta shells.
- In the crockpot place the onions and cover with chicken broth and butter slices. Line with the stuffed shells, layering as needed.
- Sprinkle with ½ cup mozzarella cheese, cover with lid, and cook on high 3-4 hours or low 5-6 hours.
- With the last remaining 20 minutes of cooking, add in the cream, stir to combine, and top with ½ cup mozzarella cheese and breadcrumbs.
- Sautee garlic powder, mushrooms, and spinach in a skillet over medium heat, if using, and place in the side compartments of meal prep containers.
- Into the main compartment of the meal prep container, place stuffed shells and garnish with parsley, if desired.
Video
Nutrition
Calories: 1085kcal | Carbohydrates: 98g | Protein: 52g | Fat: 55g | Saturated Fat: 33g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.5g | Cholesterol: 223mg | Sodium: 1344mg | Potassium: 1089mg | Fiber: 7g | Sugar: 18g | Vitamin A: 4582IU | Vitamin C: 22mg | Calcium: 931mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu 2023: Week 47
Meal Prep Menu 2023: Week 47! Bring on the planning and break out your pots and pans, we've got what you need to make this week's healthy meal preps a breeze!
Get your weekly meal prep recipes finished in no time flat with 2023: Week 47's delicious and easy meal prep menu. Start your day off strongly with a Breakfast Power Bowl. Dinner looks like Sheet Pan Salmon Fajitas (we love a good sheet pan recipe, always), and Easy Taquitos. Snack time gets super colorful and nutritious with a beet-based hummus, with some veggies for dipping!
Every recipe requires fresh, whole ingredients-just the way we like it-and can be customized to fit your dietary needs.
Our weekly meal prep menus are the perfect solution for busy individuals looking to eat healthy, delicious meals without the hassle of cooking every day. Every week, we offer a selection of nourishing dishes made with fresh, whole ingredients for healthy meal preps. Each menu targets the 1800-2000 calorie range.
NOTE: Meal Prep Menu 2023: Week 47 is designed to give you ideas. We aren't about to tell you how many calories you should consume every day. (In fact, we don't really like the word "should.") Please calculate your macros HERE and then adjust the menu items' portion sizes as needed.
This week's recipes:
Don't forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too!
How to customize:
- Breakfast Power Bowl
- Replace the eggs with tofu or JustEgg to make this vegan.
- Try any combination of grains, beans, and veggies.
- Easy Taquitos
- Make this vegan by using plant-based ground beef and dairy-free cheese, mayo, and sour cream.
- Swap out beef for turkey or chicken.
- Sheet Pan Salmon Fajitas
- Chicken or any other type of seafood can be swapped for the salmon.
- Use tofu for a vegan take.
- Beet Hummus Veggie Dippers
- Feel free to use store-bought hummus if it's easier!
If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]!
How to alter the macros:
- Breakfast Power Bowl
- Reduce the fat by removing the avocado.
- Easy Taquitos
- Reduce the fat by using light mayo, sour cream, and cheese.
- Sheet Pan Salmon Fajitas
- Reduce the fat by swapping the salmon for shrimp or white fish.
- Beet Hummus Veggie Dippers
- Use half the olive oil to reduce the fat slightly.
*Please note that any changes to ingredients will alter the macros on each recipe.
25 (Amazing) Keto Meal Prep Recipes
What is a Keto Diet?
A keto, or ketogenic, diet is a strict low-carb high-fat way of eating with a protein restriction. Usually, it means eating about 60-80% fat, 10-30% protein and under 10% carbohydrates. The goal of a keto diet could be weight loss, health benefits or it could be increased mental and physical performance. Keto Meal Prep Recipes can also be simple, healthy, and affordable... just like our other meal prep recipes!
Below you'll find 25 Amazing Low Carb Keto Meal Prep Recipes to help you get started on a keto lifestyle or to give you new inspiration if you're already doing it. We have included recipes for every meal; breakfast, lunch, and dinner, plus a few snacks to keep you on track.
All of the recipes are meal prep friendly leaving you with no excuses as to why you can't stay on track with your ketogenic diet goals. And for those of you who aren't following a keto diet give these recipes a try anyway! Pair them with your favorite rice alternatives for an incredibly delicious and healthy meal.
25 Easy Keto Recipes you will WANT to make ASAP
Breakfast Recipes
T.B.H.... meal prepping breakfast has always been tough for me (Nick). Finding a recipe that's easy to make, holds well, and fits my macros can really be a struggle. So, when we were looking for simple keto meals to start the day, the number of options that were available was really surprising. Our go-to is typically turmeric eggs, sausage, and an apple, but with the simple keto meals below, we've been able to brand out into some great new flavors. Which of these keto breakfast ideas would you choose?
Bacon Wrapped Asparagus Breakfast Bowl
Keto Sausage & Egg Breakfast Scramble
Turmeric Scrambled Eggs and Sausage
The Complete Pros and Cons Of A Keto Diet
In the midst of all these diet and meal plans today, the ketogenic diet may have come to your attention. After all, there are thousands of people who follow it and claim the many health benefits, including weight loss! With this extremely low-carb diet and effective results, you may have wanted to try it out and see for yourself. But before you do that, there are some things you'll need to know, namely the good and bad things it can do for your body. Yes, the diet can do so much more than simply burn fat! Read more here
Keto Lunch Recipes
Who needs sandwiches when you've got bacon chips? Considering the high-fat, low-carb keto diet is based on meat, eggs, cheese, and plant-based fats (nuts! Avocado!), it's easy to pack flavorful and filling keto-friendly lunches. Don't sleep on these bacon wrapped sausage meatballs fam. You will thank us later.
Sesame Salmon With Baby Bok Choy & Mushrooms
Related Article:
Bacon, Chicken & Tomato Stuffed Avocado
Keto Dinner Recipes
Keto dinner ideas are plentiful when you make a quick search on the internet. We wrote this keto meals post as a resource for you to stay up to date on some of the best ket meal prep recipes out there. Even if you aren't making these recipes for the week ahead, these keto dinners will keep you asking for more once you've dusted the sheet pan full of salmon and veggies. We only have one of the keto dinner recipes listed below, but our keto pizza chicken meal preps have been on the menu at least twice a month ever since we wrote the recipe. Check out our pizza chicken recipes here
Instant Pot Beef Barbacoa (Keto, GF)
Skillet Shrimp With Tomato & Avocado
Keto Sausage Grill Packet Meal Prep
One Pan Lemon Chicken & Asparagus
Keto Snack Recipes
Snacks and desserts are the easiest to overdue. When thinking about keto snacks and desserts, you will really want to keep portion control in mind. These are typically very dense and calorie heavy (which isn't a bad thing necessarily) and it's easy to take in a lot, in a relatively short time frame. When you're prepping your keto meals, do you ever think about prepping keto snacks or keto desserts?
Cheesy Bacon Stuffed Mini Peppers
Keto Meal Prep Ideas
16 Products Every Meal Prepper Needs (Gift Guide)
Meal kits, food storage containers, pantry organizers, ingredient swaps, and more.
With the holidays, New Year's resolutions for a new-year and new-you, this is the best time to get everything you need for your meal prepping lifestyle. There are so many amazing products on the market today, and after some thought and value assessing, we came up with the perfect list of 13 incredibly useful products every meal prepper needs!
This batch of gifts for home cooks is great for the holiday season, but I'd love to remind you, that gifts are appropriate at all times of the year! Bookmark this post for future birthdays, anniversaries, mothers/fathers' day, siblings day, grandparents day, or the "just because" occasions to get the home cook in your life a memorable and practical gift.
Jump ahead to:
- Meal Kits / Food Boxes
- Ingredient / Pantry Swaps
- Cooking Appliances and Tools
- Food Storage Containers
- Supplements and Oils
This post contains affiliate links. This doesn't affect the price of the items listed but allows us to earn commission on purchases. Thank you so much for supporting Meal Prep on Fleek!
The Best Gifts for Meal Preppers
Meal Kits:
FlexPro Meals - this is our go-to for getting meals delivered. You can read more about our FlexPro Meal Kit review HERE
This gift is perfect for anyone who loves sustainably raised seafood or just moved into a new home. Stock their freezer with a custom SizzleFish box full of quality salmon, shrimp, sushi grade ahi tuna, or scallops. You can get one box or help them out with a subscription. Up to you!
Save 10% off your order this year with offer code: MEALPREPONFLEEK
Ingredient / Pantry Swaps:
NOW Foods Organic Monk Fruit With Erythritol Powder, 1-to-1 Sugar Replacement.
With this natural sweetener sugar replacement you will be able to keep the sweet taste with none of the guilt or wasted diet efforts. Monk Fruit sweetener is great if you are looking to also reduce the many risks associated with consuming a lot of sugar and carbohydrates. Find meal prep recipes with this product HERE
Vanilla Monk Fruit Liquid (lots of recipes on MPOF with this).
This organic, all natural, castoreum-free, vanilla extract with monk fruit allows for pure vanilla flavor with less bitterness and no sugar or calories. At Meal Prep on Fleek, we have a growing number of recipes that use this amazing product.
For more Meal Prep Pantry Swaps, CLICK HERE
Cooking Appliances and Tools
Slow Cookers are one of the best time savers in the kitchen, whether meal prepping or making a meal for your return home later in the day. They help tenderize lower quality meats, maintain an even temperature, and create a small safe cooking environment while you are gone. This also makes meal prepping so much easier providing extra space for cooking, and helping to manage time.
A good chef's knife is essential for any home cook. Do you or someone you know complain about how hard it is to chop winter squashes? It's time for a new knife! This one is comfortable, affordable, and looks amazing.
Save 30% on your knife order this year with code: WORKWEEK.LUNCH
Pressure Cookers not only cook things much faster than they would have had they been boiled or cooked in the oven, but they also help with canning foods for meal preparation. Whether it is beans, lentils, stew, chili, or brown rice, the pressure cooker will cook what would have taken hours within minutes. This is a must-have for time saving and meal prepping.
Air Fryers are among the top wish list products for so many people. These help making things crispy and seemingly fried, without the calories and health concerns that come with deep frying. Air fryers are perfect for those potatoes, vegetables, or even reheating precooked foods. If you are gong to warm up some previously fried food, such as fries or wings, the air fryer is the best solution to getting that crispness in minutes. This is far better than the microwave, and they take about the same amount of time.
Meat Thermometers are an overlooked item by the average home cook, but not for those serious about eating delicious meals and for those that care about what they eat. With a meat thermometer, you can know for certain what temperature you have cooked your meats, so you can stop overcooking and start enjoying the flavors. A meat thermometer is also good for feeling more confident in killing the bacteria in the food, meaning less chance for sickness. After comparing the traditional versus the digital, cost-wise it is better to go with a traditional meat thermometer.
Spiralizer Vegetable Slicers are such an amazing time and energy saving product. They make peeling, cutting, and spiraling vegetables fun and easy. If you want to make vegetable or potato chips, this tool can help. We also enjoy how easy they are to use and to clean.
Food Processors are an amazing kitchen tool for chopping, slicing, grinding, shredding, and pureeing. They even have various blade attachments that make them capable of kneading dough, whipping creams, and juicing.
Ninja Blender sets are phenomenal for meal prepping because they are quick, easy, and have special lids designed for their blending containers. So, instead of pouring out your sauce from the blender into a container, Ninja brand comes with smaller size blending container options with lids to keep fresh and pour from. Super easy to clean product.
Food Storage Containers
Glass Containers are fantastic for meal prepping. Obviously, we need containers for meal prepping, but why not the plastic containers we already have? Whether or not they are BPA-free, or microwave safe, etc., the plastic containers tend to stain far too easily. This allows us to take more pride in our food and its presentation. Additionally, it ensures less chance of, shall we say, "flavor crossover."
Read more about the Best Glass Meal Prep Containers here
Plastic Meal Prep Containers are fantastic for meal prepping. Read more about The Best Plastic Meal Prep containers
Supplements and Essential Oils
L-Glutamine
Glutamine is considered a "conditionally essential" amino acid, meaning that when your body is under an inordinate amount of stress, such as during strenuous exercise, it needs more glutamine than it can normally produce internally. Glutamine helps to maintain a positive nitrogen balance, referred to as an anabolic state, which is crucial for any active individual.* It also aids in the production of rapidly growing cells, such as immune system lymphocytes and intestinal cell enterocytes, which can help to off-set some of the stress from physical exertion.* Homeostasis is critical for overall fitness and glutamine helps to regulate the body's acid-alkaline balance, also known as the body pH.*
Physical exertion sets off a cascade of stress responses in the body that, if left unaddressed, can make it harder for you to recover and achieve the gains you're working towards. L-Glutamine not only can help to address the many different stressors that arise in physical exertion, but can also help in a variety of other ways.*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Essential Oils can aid in aromatherapy as well as added flavor and health benefits from consuming them in limited quantity. Some essential oils can relieve stress, provide natural relief for upset stomachs, reduce headaches, fight infection, and more.
That wraps up this year's Gift Guide for Meal Planning! If you have any suggestions you'd like to add, please leave us a comment and let us know what you found to be the most helpful in your meal prep journey.
Chicken Marsala Meatballs
Chicken Marsala Meatballs swaps chicken breasts for ground chicken for a fun twist on an Italian-American classic. Easy and fun dinner meal prep!
Chicken Marsala, with its wine sauce and mushrooms and shallots, is a classic for good reason. It's often served with mashed potatoes or pasta, but in this case, we've taken out the carbs and made this a meatball dish you're going to love to meal prep. As written, this recipe is gluten free and keto.
Chicken Marsala Meatballs Ingredients
For the meatballs
- 1 ½ pounds ground chicken
- 2 cloves garlic minced
- ¼ cup fresh parsley finely chopped
- ¼ cup grated Parmesan
- ½ cup almond flour
- 1 tsp onion powder
- Kosher salt to taste
- Black pepper to taste
For the mushroom marsala sauce
- 2 tbsp olive oil
- 16 ounces mushrooms sliced
- 1 tsp arrowroot powder or flour
- 1 cup marsala wine
- ¼ cup chicken stock
- 1 tbsp plain Greek yogurt
And for serving, optional
- 12 ounces green beans optional
- 16 ounces store-bought mashed potatoes optional
How to Make Chicken Marsala Meatballs
This process for cooking these meatballs is less messy because they are baked! That's right! This recipe skips all the oil. Combine the meatball ingredients in a large bowl and mix together gently, using clean hands. Bake them for a bit and while that's going on, put together the mushroom marsala sauce. That's not difficult at all, as it just involves cooking the mushrooms down a bit, simmering them in chicken stock and marsala wine, and then thickening it with plain Greek yogurt. Once the sauce is finished you can steam up some green beans and reheat some store-bought mashed potatoes (or make them from scratch if desired).
Storing and Serving Chicken Marsala Meatballs
Once this is all prepped, simply store them in airtight containers along with the sides. This recipe will keep for 4 to 5 days. Reheat in the microwave, the stovetop, or in a low oven (cover everything loosely with foil so it doesn't dry out).
This is pretty much a complete meal as we've written the recipe. However! You can make it with pasta instead of mashed potatoes, or even rice. Green beans are awesome, sure, but try broccoli if you want. And if you're not avoiding bread, a nice hunk of crusty bread would be so so good with this dish. (So would a green salad, but we're always about a good green salad around here!)
How to Customize Chicken Marsala Meatballs
Feel free to use ground turkey instead of chicken, if you want. It will taste similar but not the same. You can also use regular flour instead of almond flour, and cornstarch instead of arrowroot powder, if need be.
If you want to stretch out these servings, you can serve fewer meatballs per person, or even double the recipe and freeze half of them, which is always a meal prep winner!
MORE MEATBALL RECIPES YOU WILL LOVE!
- Greek Meatballs
- Spicy Meatball and Mashed Potato Meal Prep
- Taco Meatballs
- Keto Bacon Sausage Meatballs
Servings: 4
Calories: 662kcal
Ingredients
For the meatballs
- 1 ½ pounds ground chicken
- 2 cloves garlic minced
- ¼ cup fresh parsley finely chopped
- ¼ cup grated Parmesan
- ½ cup almond flour
- 1 teaspoon onion powder
- Kosher salt to taste
- Black pepper to taste
For the mushroom marsala sauce
- 2 tablespoon olive oil
- 16 ounces mushrooms sliced
- 1 tsp arrowroot powder or flour
- 1 cup marsala wine
- ¼ cup chicken stock
- 1 tablespoon plain Greek yogurt
For serving, optional
- 12 ounces green beans optional
- 16 ounces store-bought mashed potatoes optional
Instructions
For the meatballs
- Preheat oven to 425 F.
- Combine all ingredients in a bowl and mix gently. Use a cookie scoop or tablespoon scoop to roll into 1 ½-inch balls and place on a lightly oiled rimmed baking sheet.
- Transfer sheet to the oven and bake for 18 to 20 minutes until nicely browned, flipping halfway.
For the mushroom marsala sauce
- Heat olive oil over high heat. Add the mushrooms and sauté for 5 minutes; add in the arrowroot powder or flour and mix well to coat the mushrooms.
- Add in the marsala wine and chicken stock. Add the Greek yogurt and season to taste; stir well and let simmer for an additional 5 minutes.
- Divide the mashed potatoes and green beans (if using) into 4 meal prep containers. Place 4 meatballs into each container and spoon over the mushroom marsala sauce.
Video
Nutrition
Calories: 662kcal | Carbohydrates: 28g | Protein: 44g | Fat: 38g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 152mg | Sodium: 253mg | Potassium: 1548mg | Fiber: 7g | Sugar: 11g | Vitamin A: 958IU | Vitamin C: 18mg | Calcium: 182mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu 2023: Week 46
Stuffed Delicata Squash Breakfast Meal Prep
There's nothing like starting your day with a warm, hearty breakfast, especially when it's made with wholesome, seasonal ingredients. This Roasted Delicata Squash Breakfast Meal Prep is an easy, healthy, and delicious way to enjoy a quick morning meal. By roasting up your favorite fall squash and filling it with breakfast goodness like scrambled eggs, crispy bacon, and a touch of sweetness from pomegranate seeds, you can have a satisfying and nutritious breakfast ready to go any day of the week. Let's dive into this simple yet flavorful meal prep recipe!
Serves: 2
Ingredients:
- 1 large delicata squash, roasted ($3.00)
- 4 eggs, scrambled ($2.00)
- 2 slices bacon, crumbled ($1.00)
- ¼ cup pomegranate seeds ($1.00)
Total Prep Cost: $7.00
Cost Per Meal: $3.50
Method:
- Roast the Delicata Squash:
- Preheat your oven to 400°F (200°C).
- Cut the delicata squash in half lengthwise and scoop out the seeds. Place the squash halves on a baking sheet, cut side up, and drizzle with a little olive oil. Roast for 25-30 minutes, or until the squash is tender and golden brown.
- Prepare the Eggs and Bacon:
- While the squash is roasting, cook the bacon slices in a skillet over medium heat until crispy. Remove the bacon from the skillet and crumble into pieces.
- In the same skillet, scramble the eggs to your preferred level of doneness. You can add salt and pepper to taste.
- Assemble the Breakfast Meal Prep:
- Once the delicata squash is roasted, let it cool slightly. Then, fill each squash half with scrambled eggs.
- Top with crumbled bacon and a sprinkle of pomegranate seeds for a burst of color and sweetness.
- Divide the filled squash halves into two meal prep containers for a convenient, ready-to-eat breakfast.
How to Store:
- Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These breakfast meals will stay fresh for up to 3 days, making them a great option for busy mornings.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the squash and eggs are warmed through. If you prefer, you can also reheat the squash and eggs in a skillet over medium heat for a few minutes to maintain the texture of the ingredients.
This Roasted Delicata Squash Breakfast Meal Prep is the perfect way to enjoy a warm, hearty breakfast without spending a lot of time in the kitchen. With the rich, nutty flavor of delicata squash, savory scrambled eggs, crispy bacon, and sweet pomegranate seeds, this meal is a delicious and nutritious way to start your day. Whether you're preparing for a busy week or just want to enjoy a cozy breakfast at home, this meal prep recipe has you covered.
Ready to start your mornings with a delicious and hearty breakfast? Try this Roasted Delicata Squash Breakfast Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy wholesome, warm breakfasts. Happy cooking!
20 On-The-Go Snacks for 2024
You're busy and always on the go, between work, the gym, kids' sports, family outings, and more! We get it, and are right there with you! If these activities are keeping you from eating healthy, saving money, and saving stress, we are here to help. We have put together a list of 20 super easy on-the-go snacks for you and your family to enjoy on the go. You can even enjoy these casually at home, in a lunch box, or at work.
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!
(Carbs: 11g - Protein: 3g - Fat: 5g)
Keto Cracker Snack Box
These easy keto crackers are made with just 4 ingredients and take about 5 minutes to prepare and put in the oven. Watch them closely as almond flour burns faster than wheat flour. Serve these crackers with cheese and veggies or nuts for a healthy on-the-go keto snack or light meal.
(Carbs: 11g - Protein: 14g - Fat: 35g)
10-Minute Raw Vegan Brownies
A chocoholic's dream! These raw vegan brownies take only 10 minutes to make. A date sweetened brownie base is topped with a rich chocolate layer and topped with crunchy cocoa nibs. To keep these raw, use a raw cocoa powder and omit the chocolate layer on top.
(Carbs: 43g - Protein: 6g - Fat: 19g)
Nutty Peanut Butter Trail Mix Bars
Nutty Peanut Butter Trail Mix Bars are a combination of high-protein peanut butter, dried fruit, nuts, and seeds. They are an easy, no-bake, gluten-free protein-packed snack that is packed full of superfoods.
(Carbs: 36g - Protein: 15g - Fat: 19g)
Zesty Gluten-Free Chex Mix
This crunchy snack mix is gluten-free with zesty ranch flavor made from dried buttermilk, dill, and chives. Heart-healthy almonds add a dose of good-for-you fats that satiate.
(Carbs: 34g - Protein: 6g - Fat: 18g)
Everything Bagel Cashews
If you love the flavor of an everything bagel but don't want the heavy carb load, then these cashews are for you! Dried onion, sesame seeds, and poppy seeds create the nutty, herb flavor of the popular bagel, but on heart-healthy cashews. This is a travel-friendly snack that curbs hunger in a pinch.
(Carbs: 9g - Protein: 10g - Fat: 22g)
Healthy Snack Box
This snack box is incredibly simple and incredibly easy! It's perfect if you need something to grab before the gym or on your way to work.
(Carbs: 41g - Protein: 10g - Fat: 17g)
Vegan Quinoa Oat Bars
These sweet and salty crunchy quinoa-oat bars are full of fiber, healthy fats, and protein for a vegan snack that satisfies. Enjoy them any time hunger strikes.
(Carbs: 43g - Protein: 9g - Fat: 11g)
Snickers Protein Bars
Get your sweet fix without all the sugar! These gluten-free, vegan protein bars contain less sugar and more protein than a typical candy bar for a hunger-curbing snack with zero guilt.
(Carbs: 37g - Protein: 17g - Fat: 13g)
Candied Pecans
Step up your snack game with these candied pecans made with a combination of cinnamon, vanilla and a low glycemic combination of monk fruit and erythritol that is as sweet as sugar without spiking glucose. Served over protein-rich yogurt this snack will satisfy a sweet craving and curb hunger.
(Carbs: 8g - Protein: 14g - Fat: 16g)
Air Fried Apple Chips
This festive autumn snack turns fresh apple slices into chips without any oil! The air fryer uses just enough heat and air to gently dehydrate slices, perfect for dipping in creamy honey-cinnamon fruit dip!
(Carbs: 30g - Protein: 3g - Fat: 5g)
Low-Carb Pecan Bars
Indulge your sweet tooth with these low-carb pecan pie bars. They're the perfect holiday dessert that is festive without the sugar spike of traditional high-glycemic recipes. A combination of organic monk fruit and erythritol sweetens the crust and pecan filling for a guilt-free treat!
(Carbs: 13g - Protein: 6g - Fat: 28g)
Pretzel Bites
These gluten-free pretzel bites are the perfect serving for a carb fix any time of day, complete with tangy cheddar sauce for dipping.
(Carbs: 37g - Protein: 10g - Fat: 12g)
Air Fryer Cinnamon Sugar Chickpeas
These crispy air-fried cinnamon-sugar chickpeas are made with minimal oil and ready to eat in under 30 minutes. Once cooked they are paired with cheese, jerky and raw almonds to create a salty-sweet snack box curbs that satisfies!
(Carbs: 27g - Protein: 20g - Fat: 11g)
Vegan Blueberry Breakfast Bars
This vegan breakfast bar is low in sugar with hearty oats adding plenty of fiber to start the day off right. Real blueberries fill the center adding antioxidants and fruity flavor.
(Carbs: 82g - Protein: 8g - Fat: 29g)
Almond Joy Cookies
A deliciously chewy cookie, modeled after famous chocolate, almond, and coconut candy bar. This keto version is easy to make and is an indulgent low-carb snack!
(Carbs: 11g - Protein: 6g - Fat: 27g)
Gluten-Free Apple Pie Bars
These apple pie bars are a decadent yet healthy snack or dessert without any refined sugar and zero gluten, perfect for a low glycemic diet.
(Carbs: 40g - Protein: 6g - Fat: 7g)
Protein Cheerio Trail Mix
Your kids go wild for this one! It's super simple to make and you'll be obsessed with the flavor.
(Carbs: 46g - Protein: 11g - Fat: 25g)
Rosemary Roasted Chickpeas
These sweet, but not sticky chickpeas boast fresh rosemary and cayenne pepper.
(Carbs: 14g - Protein: 4g - Fat: 6g)
Chocolate Peanut Butter Granola Bar
Instead of snagging a box of the preservative- and sugar-filled chocolate-peanut butter bars off the supermarket shelf, try making homemade granola bars. Wheat germ, chia seeds, and oats boost the fiber and protein content in these healthy snack bars.
(Carbs: 23g - Protein: 4g - Fat: 5g)
Spicy Turkey Meatballs and Rice
These spicy turkey meatballs and rice bowls are a perfect lunch or dinner meal prep! They are just the right amount of yummy and spicy.
Servings: 4 Bowls
Calories: 378kcal
Ingredients
- 1 lbs Ground turkey
- 4 cups white rice
- ½ cup Shredded cheese
- 1 ea bouillon cube
- 1 tablespoon minced garlic
- 1 tablespoon sriracha
- Black pepper
- 1 tablespoon red pepper
- 1 teaspoon Italian seasoning
- ½ cup Chicken broth
Instructions
- Mix together the turkey, shredded cheese, garlic, bouillon cube, Italian seasoning, pepper.
- Form into 8 meatballs on a separate plate.
- In a saucepan, heat 2 tablespoon butter and cook the meatballs on medium heat for 15 minutes or until cooked through.
- Add in ½ cup of chicken broth, and sriracha (to taste) I did about 1.5 tbsp.
- Let simmer for 2-3 more minutes.
- Cook your favorite rice and add it into four separate containers. I used Minute Rice cups.
- Distribute 3 meatballs per container and drizzle with the leftover sauce from the pan.
Nutrition
Serving: 1meal | Calories: 378kcal | Carbohydrates: 43g | Protein: 34g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 76mg | Sodium: 405mg | Potassium: 391mg | Fiber: 1g | Sugar: 1g | Vitamin A: 208IU | Vitamin C: 6mg | Calcium: 122mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Easy Pan-Roasted Chicken Meal Prep
If you're looking to take your meal prep game to the next level, look no further than this Pan-Roasted Chicken Meal Prep with Dijon Mushroom Sauce and Israeli Couscous. Chicken gets a major flavor boost when Dijon mustard is involved, adding a distinct and rich taste that will keep your taste buds happy all week long. This recipe combines the savory goodness of pan-roasted chicken with a creamy, garlicky Dijon mushroom sauce and the satisfying chew of whole wheat Israeli couscous. Add a fresh arugula salad for a complete and balanced meal that's perfect for lunch or dinner.
Ingredients:
- 8 oz button mushrooms, thinly sliced
- 2 cloves garlic, minced
- 24 oz chicken breasts
- 1 cup whole wheat Israeli couscous
- 1 oz chicken stock concentrate
- 8 tablespoon sour cream
- 2 teaspoon Dijon mustard
- 1 lemon, halved
- 4 oz arugula
- 10 teaspoon olive oil
- Salt and pepper, to taste
How to Store:
- Divide the meal into airtight meal prep containers and store them in the refrigerator for up to 4 days. This makes for a quick and easy lunch or dinner that you can enjoy throughout the week.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the chicken and couscous are warmed through. Reheat the mushroom sauce gently, if needed, to maintain its creamy texture. Serve the salad fresh on the side to keep the arugula crisp.
This Pan-Roasted Chicken Meal Prep with Dijon Mushroom Sauce and Israeli Couscous is a flavorful, balanced meal that's perfect for any day of the week. With the savory taste of Dijon mustard, the creaminess of sour cream, and the satisfying chew of Israeli couscous, this meal prep will keep you satisfied and looking forward to your next meal. Give it a try and see how easy it is to elevate your meal prep routine!
Ready to take your meal prep to the next level? Try this delicious Pan-Roasted Chicken with Dijon Mushroom Sauce and Israeli Couscous recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to inspire others to enjoy flavorful and satisfying meals. Happy cooking!
Servings: 4 people
Calories: 589.01kcal
Ingredients
- 8 oz Button Mushrooms
- 2 cloves garlic
- 24 oz Chicken Breasts
- 1 cup Whole Wheat Israeli Couscous
- 1 oz Chicken Stock Concentrate
- 8 tablespoon Sour Cream
- 2 teaspoon Dijon Mustard
- 1 ea Lemon
- 4 oz Arugala
- 10 teaspoon olive oil
Instructions
- Preheat and prep: Wash and dry all produce. Preheat oven to 350 degrees. Bring a medium pot of salted water to a boil. Thinly slice mushrooms and garlic.
- Cook the chicken: Heat a large drizzle of olive oil in a large pan over medium heat. Season chicken on all sides with salt and pepper. Cook until browned but not yet cooked through, 2-3 minutes per side. Place on a baking sheet, and bake until juices run clear when pierced with a knife, 10-11 minutes. Let rest 5 minutes.
- Cook the couscous: Add Israeli couscous to boiling water, and cook until al dente, 8-9 minutes. Drain (just like pasta).
- Cook the mushrooms: Meanwhile, heat a drizzle of olive oil in same pan over medium heat. Add garlic and cook until fragrant, about 30 seconds. Add mushrooms and toss until browned, 3-4 minutes. Season with salt and pepper
- Make the sauce: Add ½ cup water and stock concentrate. Scrape up any browned bits from pan. Simmer on low until reduced by half, 2-3 minutes. Remove pan from heat, and stir in sour cream and 1 tsp Dijon mustard. Season to taste with salt and pepper
- Toss the salad and serve: Halve lemon. Toss arugula in a medium bowl with a squeeze of lemon and a large drizzle of olive oil. Season with salt and pepper. Thinly slice chicken, serve on a bed of couscous, drizzle with sauce, and serve alongside salad. Enjoy
Nutrition
Serving: 1meal | Calories: 589.01kcal | Carbohydrates: 54.27g | Protein: 48.78g | Fat: 21.65g | Saturated Fat: 5.41g | Cholesterol: 122.27mg | Sodium: 1947.98mg | Potassium: 970.01mg | Fiber: 6.29g | Sugar: 4.7g | Vitamin A: 873.28IU | Vitamin C: 8.16mg | Calcium: 116.93mg | Iron: 3.33mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep 2023: Week 45
Spicy Meatball and Mashed Potato Meal Prep
There's nothing quite like the comfort of a homemade meal, especially when it includes deliciously spiced meatballs and creamy mashed potatoes. This Spicy Meatball & Mashed Potato Meal Prep is not only full of flavor but also Whole30 compliant, making it a healthy and satisfying option for your week. With the perfect blend of heat from Ghost Pepper & Tamarind Sauce, savory ground beef, and creamy sweet potatoes, this meal is sure to become a favorite. And the best part? It can be made for less than $4 a meal! Let's dive into this easy and comforting recipe.
Serves: 4
Ingredients:
- 1 lb ground beef ($4.00)
- 1 large egg ($0.25)
- Ghost Pepper & Tamarind Sauce, to taste ($0.50)
- 4 cups kale, steamed ($2.00)
- 4 cups mashed sweet potatoes ($2.00)
- Ghee (for frying the meatballs)
Total Prep Cost: $8.75
Cost Per Meal: $2.19
Method:
- Prepare the Meatball Mixture:
- In a large bowl, combine the ground beef, egg, and Ghost Pepper & Tamarind Sauce. The amount of sauce you use will depend on your spice preference, so start with a small amount and add more to taste.
- Mix the ingredients thoroughly until well combined.
- Form the Meatballs:
- Using your hands, roll the beef mixture into meatballs of your desired size. Smaller meatballs will cook faster, while larger ones will need a bit more time.
- Pan-Fry the Meatballs:
- Heat a skillet over medium heat and add a spoonful of ghee.
- Once the ghee is hot, add the meatballs to the skillet. Cook the meatballs, turning occasionally, until they are browned on all sides and cooked through. This should take about 8-10 minutes, depending on the size of your meatballs.
- Prepare the Sides:
- While the meatballs are cooking, steam the kale until it is tender. You can use a steamer basket over boiling water or simply sauté the kale in a pan with a bit of water until wilted.
- If you haven't already prepared the mashed sweet potatoes, boil or steam sweet potatoes until soft, then mash them with a fork or potato masher. You can add a bit of ghee and seasoning to the potatoes for extra flavor.
- Assemble the Meal Prep Containers:
- Once everything is cooked, let the meatballs cool slightly before assembling.
- Evenly divide the meatballs, mashed sweet potatoes, and steamed kale among four meal prep containers. Each container should have a balanced portion of each component, creating a complete and satisfying meal.
How to Store:
- Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them a great option for easy, grab-and-go lunches or dinners.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the meatballs and potatoes are warmed through. If you prefer, you can reheat the meal in a skillet over medium heat. This method will help maintain the texture of the meatballs and keep the kale fresh.
This Spicy Meatball & Mashed Potato Meal Prep is the perfect combination of comfort and spice. With flavorful meatballs, creamy mashed sweet potatoes, and nutritious kale, it's a well-rounded meal that's as delicious as it is easy to prepare. Whether you're looking for a healthy lunch option or a quick dinner, this meal prep is sure to satisfy your cravings and keep you on track with your health goals.
Ready to add a little spice to your meal prep routine? Try this Spicy Meatball & Mashed Potato Meal Prep recipe and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your delicious meals and inspire others to enjoy healthy, comforting food. Happy cooking!
4 Keto Fat Bombs You Can Make This Month
Here is your months worth of Fat Bomb recipes that you can make in advance or prep for each week.
What are Fat Bombs?
Fat bombs are exactly what they sound like- snacks that prioritize fat over all other nutrients. They are meant to be easy to make, low carb, and high fat. Many people report that fat bombs give them an extra boost of energy for a workout; and help them fight cravings for hours-plus they make your taste buds happy! ... If you're eating fat bombs to lose weight, you need to eat them as part of a low-carb diet.
These Almond Butter and Jelly Fat bombs, for example, come in at a whopping 23 grams of fat per serving. Fat bombs are essential snacks for folks on a keto diet, as it can sometimes be challenging to get enough fat from meals alone. But they're also a great snack to have on hand for anyone working a physically or mentally draining day. Fat is a great way to stay fuller longer and to activate brain function! Fat bombs typically have a base of coconut oil, coconut butter, and/or nut butter (non-peanut if they're paleo), and are a great vessel for getting in a few servings of healthy spices and supplements such as cinnamon, ginger, collagen, or medicinal mushrooms.
AB&J Fat Bombs Meal Prep (Keto & Paleo!)
Servings: 12 servings
Calories: 229kcal
Ingredients
- ¾ cup frozen blackberries or berries of choice
- 1-2 tablespoon Water
- ¾ cup Almond Butter no sugar added
- ¾ cup Coconut Oil
- 1-2 tbs sweetener optional
Instructions
- Line a muffin pan with 12 parchment paper liners and set aside.
- In a medium saucepan over medium heat, combine the frozen blackberries and water. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork.
- In a large saucepan, combine the almond butter and coconut oil over medium heat, whisking until melted. Add optional sweetener, if desired.
- Divide the melted almond butter mixture among the 12 cups then add ~1 TBS of blackberry mixture and swirl with a toothpick.
- Refrigerate until firm and store in the refrigerator until serving.
Notes
Nutrition per serving:
3.6g Protein | 3.9g Carbs | 23g Fat | 2.5g Fiber | 229 Calories
Nutrition
Serving: 1cup | Calories: 229kcal | Carbohydrates: 3.9g | Protein: 3.6g | Fat: 23g | Fiber: 2.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Pumpkin Spice Keto Fat Bomb Recipe
This pumpkin spice keto fat bomb recipe is the perfect fall treat for those on a ketogenic diet. It is sugar-free and full of healthy fats that boost metabolism such as coconut oil. Also it has fiber from flax seeds that also has cancer-protective lignans. Cinnamon is a natural blood sugar modulator and helps with cravings. - Grass Free Girl
Sugar-Free Coconut Balls
These healthy, no-bake bites are just the thing to keep your energy up and your sugar cravings away! They are quick and easy to make, keto friendly, paleo friendly, vegan and gluten-free. That is a recipe score! Basically, it means that this recipe will be good for almost anyone you know! Thinking about it, these would make a great snack for the office work party too!
Chocolate Peanut Butter Fat Bombs (Keto)
There are so many different fat bomb flavors and recipes floating around the web but peanut butter chocolate is by far my favorite fat bomb flavor! I've seen some recipes use avocado but this one uses coconut oil. It curbs the appetite like a boss! Not to mention, coconut oil does so many other wonderful things for your body so what's not to love? - Monique
Meet Dana Angelo White, MS, RD, ATC | Sports & Nutrition Coach
From wife and mom of 3 kids, to helping D1 athletes fuel their body (and everything in between), Dana Angelo White share some of her philosophies around meal planning, fad diets, and ways to finally add exercise to your weekly routine.
Additionally, Dana works closely with chefs and authors to develop creative and healthy recipes for cookbooks, magazines and menus. She is the nutrition expert for Food Network.com and founding contributor for Food Network's Healthy Eats blog.
Dana Angelo White On Lifestyle:
MPOF: How does your day start?
Dana Angelo White (Dana): Everyday is different. I usually spend a few moments on a Sunday or Monday thinking about how my week looks. (High Level) Is this a travel week or am I home? From there, I make a plan of attack which goes to everything from food, to activities, to carpooling, to teaching and I get a feel for how I hope the week will go.
MPOF: What tools do you use to keep track of your schedule?
Dana: I'm very loyal to my phone. When it comes to food/meal prep, I actually have a white board that my family and I plan together, and everything else goes in my phone (calendar). That's my headquarters for keeping everything straight.
MPOF: What is the first 15 minutes of your day like?
Dana: It's pretty consistent. I try to go to bed and wake up at the same time every day. I've done some research on sleep and how that affects parts of your body, so I try to keep that consistent every day. But really, my first 15 minutes is really about my cup of coffee.
Dana Angelo White On Exercise:
MPOF: As far as fitness/exercise goes, how do you fit that in to such a busy schedule?
Dana: That (exercise) is something I always prioritize. Exercising is my stress relief so I try to carve out 4-5 days a week to do something, no matter how busy the day is. For example, today is crazy busy, so just before this call, I went for a run.
I do love to run, but as I get older it gets hard (orthopedically), so I also do HIIT (high intensity interval training) at a local studio. I think it's really important that people find something they like to do. Don't force yourself to do things you don't like (even as it relates to food/nutrition) because you "think" you should be doing it. You should be doing things that you like to do, because that's when you get the longevity out of it.
If you hate going to the gym, don't go to the gym! Just get out and walk your dog. You have to adopt habits that you can stick to.
MPOF: When people say they don't have time to workout, what do you say to them?
Dana: I would say that it doesn't have to be. People tend to make it hard on themselves. If the only time you can make it to the gym is at 4am in the morning, that's not realistic for most people. If you can truly find something that you like to do, suddenly it's no so hard anymore.
MPOF: How do you merge exercise and nutrition when you're coaching/teaching?
Dana: Most of my "clients" are Division 1 athletes, but when I'm writing/blogging, I'm talking to a different audience. With D1 athletes, I have to help them understand that what they eat has a direct impact to their performance.
I ask them, "is your diet working for you or is it working against you?" Even with blogging about nutrition, I always try to emphasize the relationship between diet and exercise. Neither has to be perfect but you need to make a commitment to both to meet your goals and get the results you want.
Everyone has different wellness goals, but I think you need to find strategies for both food and exercise to truly be successful long term.
Dana Angelo White On Food:
MPOF: What principles do you follow for your blog audience?
Dana: One of our foundations, when I'm writing for the Food Network, is that food has to be delicious and it has to be good for you. I don't recommend eating food that doesn't taste good just because it's "good for you." There are plenty of foods out there that taste good that will have the "magic ingredient" or whatever it is that you're looking for.
I start with the idea of NOT forcing yourself to eat something you hate. This is also one of the reasons why I'm not a fan of these fad diets... they are so restrictive and they force you to eat in a way that's not natural for you.
Start by figuring out what foods you really enjoy and stick to that. Then make small changes to that (maybe eating less) so you're not feeling deprived.
PRO TIP: If any particular way of eating/diet calls for complete elimination a particular food group or food category... you should immediately be skeptical that this way of eating is not beneficial for your health.*
*unless otherwise stated by your doctor
Dana Angelo White On Meal Planning:
MPOF: How do you plan meals when you're at home?
Dana: I have a pretty stringent plan... we have a system that works for us. Even though it has taken us a while to get to where we are, the current system that I'm using is:
- I have a white board with sections: Breakfast, Lunch, Snacks, and Dinner
- I start with Dinners and think of themes: Plant-Based, Seafood, Slow Cooker, (family) Favorites, Pizza Fridays
- Then I fill in the gaps by asking myself:
- What haven't we had in a while?
- What did I get at the store this week?
- What's left over in my refrigerator?
- I also ask my kids what they want for meals so I can be sure to include those
And, I keep my whiteboard in my kitchen, so my kids can look at it and if anything needs to change, we can see it on the board and adjust as needed.
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MPOF: How much do you spend per week on food?
Dana: I spend about $300 a week on food... but that is Breakfast, Lunch, Dinner and Snacks for 7 days for a family of 5. BTW... shopping online has really helped me save money because I pay more attention to the prices (price per ounce and things like that).
Related: How To Make A Food Budget You'll Stick To
MPOF: What is the most common piece of advice you give?
Dana: "It's not that hard." People say to me all the time, "I really want to do XYZ, but I just don't have the time." So, I just remind people to assess where you're at and if you're trying to cook at home more, then commit to making small changes. For example, if you're eating out 7 days a week and want to start cooking at home more, start my cooking 2 meals per week instead of trying to do all 7.
Or if you're only working out once per week, try to just add one more day into your routine and see how that goes for a while.
MPOF: It's a process... these are long-term changes that compound overtime and lead to long term results.
Dana Angelo White On Success:
MPOF: When you think about success, who is the first person that comes to mind? Why?
Dana: It's really funny, because the first person I think of is Ina Garten. I love the fact that her story is all about following your passion when it comes to anything and she has been wildly successful in doing that. I think you have to be passionate about what you do.
MPOF: What would you say is the one thing that Inspires you?
Dana: Totally my kids... my girls. Watching them get excited about food is so exciting to me.
Just because I'm a nutritionist doesn't mean my kids are perfect eaters! But watching my kids get excited about food and doing photoshoots with me is the best thing ever.
I work so hard for them and motivate them to grow to be adventurous eaters. So my biggest motivation is being able to experience the food world with them. I love it!
MPOF: What else should our audience know about you?
Dana: Definitely check out my website for recipes and nutrition education. Also, for meal preppers, my Instant Pot cookbook is such a tool for meal prepping.
Inspired by this interview? Here are a few more Expert Interviews on Meal Prep on Fleek:
- Mark Sisson - Mark's Daily Apple and Primal Blueprint
- Beneil Dariush - UFC Lightweight Fighter
- Alexia Clark - Fitness Model and Athlete
- Melissa Rifkin - Registered Dietitian
- Danica from Kale and Carrot Sticks - Binge Eating and Recovery
Keto Carrot Cake Mug Cake
Keto Carrot Cake Mug Cake comes together in less than two minutes in the microwave and is the perfect solution when you want something a little sweet without sabotaging your meal planning!
If you're following a ketogenic diet, you don't have to give up sweet things altogether. This carrot cake is a single-serve dreamy delight that bakes up in the microwave in less than two minutes. It's the ideal solution when you want dessert or a treat but don't want to make an entire cake, for various reasons (lingering temptation? takes too much time?). It also happens to be gluten-free, low-sugar and low-carb. Skip the frosting if you want to save on calories!
Keto Carrot Cake Mug Cake Ingredients
For the cake:
- ¼ cup blanched almond
- 1 egg, at room temperature
- 2 tablespoon melted butter
- 1 tablespoon shredded carrots
- 1 tablespoon low carb brown sugar alternative
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- ⅛ teaspoon nutmeg
- ¼ teaspoon baking powder
- Pinch of salt
For the cream cheese frosting
- 1 tablespoon cream cheese
- 1 tablespoon powdered erythritol
- 1 tablespoon unsweetened almond milk
How to Make Keto Carrot Cake Mug Cake
This is a quick treat! Make sure your mug is sprayed with nonstick spray; it'll come out easier that way. Combine the almond flour through the salt in a small bowl. Mix the ingredients together until moist and then transfer to the mug. Microwave for about 90 seconds (your microwave might be a little different) until the cake puffs up and pulls away from the sides. Take it out of the microwave and then in a small bowl, prep the frosting. Stir together the cream cheese, powdered erythritol and unsweetened almond milk.
How to Store and Serve Keto Carrot Cake
In the rare event that you make this and need to set it aside because you don't finish it, or you are going to eat it later, simply just wrap the top of the mug in plastic wrap or foil. It should keep for a couple of days at room temperature. But you made this to eat it right away, right? We thought so, too!
Substitutions and Alterations
It's not easy to make changes to keto recipes, especially dessert ones. We wouldn't recommend changing the almond flour; that's key!
But here's something fun you could consider. You could easily make this keto carrot cake with shredded zucchini instead, or a combo of shredded carrots and zucchini. That would work and would impart some of the same flavors; it might not be quite as sweet as carrots, though.
We also like to play around with the spices when it comes to carrot cake. Feel free to add small amounts of ground ginger (or maybe even top this cake with a tiny bit of chopped crystallized ginger if you're ok with a little sugar). A dash of cloves or allspice would also add some depth. And, of course, cardamom tastes great with these spices, too.
Feel free to use another type of milk, such as soy, oat, or even cow's milk.
MORE CAKE! MORE KETO DESSERT! MORE CARROT THINGS!
Servings: 1
Calories: 729kcal
Ingredients
For the cake
- ¼ cup almond flour blanched
- 1 large egg
- 2 tablespoon melted butter
- 1 tablespoon low-carb brown sugar alternative
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- ⅛ teaspoon nutmeg
- ¼ teaspoon baking powder
- 1 pinch salt
For the frosting
- 1 tablespoon cream cheese full fat
- 1 tablespoon powdered erythritol
- 1 tablespoon unsweetened almond milk
Instructions
- Combine almond flour, sweetener, egg, melted butter, vanilla, baking powder, salt, cinnamon, nutmeg, and carrots in a small bowl. Mix until moist.
- Pour into a lightly greased 1 ½ cup microwave safe mug. Mug cake will double in size while cooking. Microwave for 90 seconds.
- Stir together ingredients for frosting until smooth. Drizzle over warm mug cake and top with an extra teaspoon of carrots if desired.
Nutrition
Calories: 729kcal | Carbohydrates: 39g | Protein: 20g | Fat: 62g | Saturated Fat: 21g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 261mg | Sodium: 461mg | Potassium: 103mg | Fiber: 7g | Sugar: 15g | Vitamin A: 1168IU | Vitamin C: 0.1mg | Calcium: 260mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meatloaf and Mashed Potato Meal Prep (paleo, GF)
As the temperatures drop, there's nothing quite like the warmth and comfort of a hearty, home-cooked meal. Even when you're at work, you can still enjoy the cozy flavors of a traditional dish that fills you up and keeps you satisfied. Forget the usual salads-when the colder months arrive, it's time to indulge in meals that bring warmth to your day. This delicious Meatloaf Meal Prep, topped with Pumpkin Mustard, paired with mashed purple potatoes and roasted broccolini, is the perfect way to enjoy a comforting and healthy lunch, no matter where you are.
Serves: 4
Ingredients:
- 1 recipe meatloaf, topped with Pumpkin Mustard instead of ketchup ($8.00)
- 1 lb purple potatoes, diced ($2.00)
- 1 lb broccolini ($3.00)
- Ghee (for mashing potatoes and roasting broccolini)
- Seasonings (salt, pepper, garlic powder)
Total Prep Cost: $13.00
Cost Per Meal: $3.25
Method:
- Prepare the Meatloaf:
- Follow your favorite meatloaf recipe, but instead of the traditional ketchup topping, use Pumpkin Mustard for a seasonal twist that adds depth and a touch of sweetness. This flavorful topping will elevate the classic meatloaf to a new level of deliciousness.
- Cook the Purple Potatoes:
- While the meatloaf is baking, bring a pot of water to a boil. Add the diced purple potatoes and cook until they are tender, about 10-15 minutes.
- Drain the potatoes and mash them with a bit of ghee and your preferred seasonings (salt, pepper, garlic powder) for a creamy, flavorful side dish.
- Roast the Broccolini:
- Preheat your oven to 400°F (200°C).
- Toss the broccolini with ghee, salt, and pepper. Spread it out on a baking sheet in a single layer.
- Roast the broccolini in the oven for about 10-12 minutes, or until it's tender and slightly crispy on the edges.
- Assemble the Meal Prep Containers:
- Once the meatloaf is cooked, allow it to cool slightly before slicing it into four portions.
- Divide the mashed purple potatoes and roasted broccolini evenly among four meal prep containers.
- Add a slice of meatloaf to each container, ensuring that each meal is balanced and satisfying.
How to Store:
- Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them a convenient and hearty lunch option for the workweek.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the meal is warmed through. Alternatively, you can reheat the meatloaf, potatoes, and broccolini in a skillet over medium heat for a few minutes. This will help maintain the texture of the roasted vegetables and keep the meatloaf moist.
When the weather turns cold, there's no need to sacrifice comfort for convenience. This hearty Meatloaf Meal Prep, complete with mashed purple potatoes and roasted broccolini, offers the best of both worlds. With the cozy flavors of a home-cooked meal and the convenience of a ready-to-go lunch, you can enjoy a satisfying, nourishing meal even when you're away from home. This is the perfect way to make your work lunches something to look forward to.
Ready to bring a little warmth and comfort to your workday lunches? Try this hearty Meatloaf Meal Prep recipe and share your cozy creations with us! Use the hashtag #ComfortMealPrep on social media to inspire others to enjoy delicious, homemade meals at work. Happy prepping!
Warm Breakfast Frittata Meal Prep
When the weather gets chilly, there's nothing better than starting your day with a warm, comforting meal. Enter the frittata-a breakfast hero that's simple to make, versatile, and packed with protein to keep you fueled and satisfied throughout the day.
This Apple, Bacon & Onion Frittata is not only delicious but also a perfect addition to your Sunday meal prep routine. Paired with fresh spinach and juicy cherry tomatoes, this meal prep will make your mornings brighter and your days more productive.
Serves: 4-5
Ingredients:
- 1 recipe Apple, Bacon & Onion Frittata ($6.00)
- 2 cups spinach ($1.00)
- 2 cups cherry tomatoes, halved ($1.00)
Total Prep Cost: $8.00
Cost Per Meal: $2.00
Instructions:
- Prepare the Frittata:
- Follow the recipe for the Apple, Bacon & Onion Frittata, which combines the sweet and savory flavors of apples, crispy bacon, and caramelized onions in a fluffy egg base. Cook the frittata in an oven-safe skillet until it's set and golden brown on top.
- Prepare the Vegetables:
- While the frittata is cooking, rinse and dry the spinach. Slice the cherry tomatoes in half. These fresh veggies will add a burst of color and nutrients to your meal prep.
- Assemble the Meal Prep Containers:
- Once the frittata is cooked, allow it to cool slightly before slicing it into 4-5 portions.
- In each meal prep container, place a portion of the frittata.
- Add a handful of fresh spinach and a serving of halved cherry tomatoes to each container. The combination of warm frittata and fresh veggies creates a balanced, nutritious meal.
How to Store:
- Seal the meal prep containers with tight-fitting lids and store them in the refrigerator. These meals will stay fresh for up to 4 days, making them an ideal option for a quick, healthy breakfast during busy weekdays.
How to Reheat:
- To reheat, simply microwave each container for 1-2 minutes, or until the frittata is warmed through. If you prefer, you can also reheat the frittata in a skillet over medium heat for a few minutes. The spinach and tomatoes can be served cold for a refreshing contrast to the warm frittata.
This Apple, Bacon & Onion Frittata Meal Prep is the perfect way to start your day with a warm, hearty breakfast that's both satisfying and nutritious. With the savory flavors of bacon and onions balanced by the sweetness of apples, this frittata is sure to become a favorite in your meal prep rotation. Paired with fresh spinach and cherry tomatoes, it's a complete meal that's as delicious as it is easy to make.
More Easy Breakfast Ideas:
- Meal Prep Breakfast Sandwich
- My Sheet Pan Omelette (on IG)
- French Toast Meal Prep
- Quick Breakfast Bowls with Egg, Potato, and Cheese
- Sausage and Egg Breakfast Burritos
Ready to warm up your mornings with a delicious frittata? Try this Apple, Bacon & Onion Frittata Meal Prep and share your creations with us! Use the hashtag #MealPrepOnFleek on social media to show off your meal prep skills and inspire others to enjoy a warm, comforting breakfast. Happy prepping!
Keto Gravy
Keto gravy is the gravy you want for all your beef, turkey, and chicken needs! Xanthan gum is the not-so-secret ingredient for making this grain free.
Typically, gravy is made with pan drippings or stock, and cornstarch, flour, or arrowroot starch. This one uses xanthan gum and regular stock. You can even use store-bought stock for this gravy and it will work. That's the beauty of xanthan gum, which is a natural thickener often used in gluten-free cooking and baking. It's not hard to find in the grocery store; it's typically by the specialty flours. It comes together quickly so you can make it in a flash.
Keto Gravy Ingredients
- 1 cup chicken, turkey, or beef stock
- 1 tablespoon unsalted butter
- ¼ teaspoon dried thyme
- ¼ teaspoon black pepper
- Pinch of garlic powder
- Salt to taste
- ½ teaspoon xanthan gum
How to Make Keto Gravy
Whisk together the stock, thyme, black pepper, garlic powder, and salt. A word about the salt, though. We say salt it to taste and this is always true. But this is especially important if you are using a store-bought stock that's not low in sodium. It's much harder to take salt away; it's much easier to add it as needed. So, go slowly with the salt.
Once those ingredients are whisked together in a saucepan over medium heat, add the butter and let it melt. Whisk it together, bring it to a boil, and then simmer it on low until it thickens. It will cook fast. Then, once it thickens, take it off the heat and let it cool.
How to Serve and Store Keto Gravy
Gravy is great because it will keep for 4 to 5 days in the fridge as long as it's in a covered, airtight container. Just reheat it in the microwave or on the stovetop over medium-low heat. Gravy can also be frozen and will freeze well for up to about six months. One fun way to freeze gravy? Ice cube trays. You can freeze in those smaller increments and then defrost and use as many "gravy cubes" as you need. Easy!
And of course, you know what to do with gravy, right? Serve it over turkey, naturally, or fancy up a rotisserie chicken from the grocery store with some homemade gravy. We have it pictured here with turkey, some rice, and the unofficial favorite green veggie of Meal Prep On Fleek: broccoli!
Substitutions and Alterations
You can add flavor to this depending on whether it's turkey, chicken, or beef. Turkey and chicken work well with the classic Thanksgiving herbs such as thyme, which is what we've called for here, along with rosemary, parsley and sage. Feel free to use a little bit of those dried versions. You can even just use an Italian seasoning instead if you like. Beef can take some of those flavors, too, but you could also use a dash of soy sauce (skip the salt, if so), black garlic (or just up the garlic powder).
RECIPES THAT NEED HOMEMADE GRAVY!
Servings: 4
Calories: 49kcal
Ingredients
- 1 cup chicken, turkey, or beef stock
- 1 tablespoon unsalted butter
- ¼ teaspoon dried thyme
- ¼ teaspoon black pepper
- 1 pinch garlic powder
- Salt to taste
- ½ teaspoon xanthan gum
Instructions
- Whisk together stock, thyme, pepper, garlic, salt, and xanthan gum in a small saucepan. Add butter. Turn the heat to medium.
- Bring to a boil and reduce heat to low. Simmer for 1-2 minutes until thickened. Remove the gravy from stove and cool for 5 minutes.
- Divide gravy between 4 small sauce cups. Place next to sliced chicken in large compartments of 4 MPOF white containers. Divide cauliflower rice and broccoli between small compartments.
Nutrition
Serving: 1cup | Calories: 49kcal | Carbohydrates: 3g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 9mg | Sodium: 97mg | Potassium: 68mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 92IU | Vitamin C: 0.2mg | Calcium: 4mg | Iron: 0.2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Paleo Protein Pancakes
Sheet Pan Paleo Protein Pancakes! This is a super easy way to make a ton of pancakes in a short amount of time! Paleo, Gluten-Free, and Sugar-Free.
Yes! You can have pancakes and follow a paleo diet. It's true. It can happen. And there's never a shortage of delicious ways to make them happen in the kitchen, such as these Nutty Keto Pancakes Meal Prep. But this recipe for Sheet Pan Paleo Protein Pancakes makes it a lot easier because you make them once, and then can eat them for several days. Using a sheet pan makes it a breeze. And we're not going to be shy about our love of pancakes; it's one of our favorite things for breakfast. This just makes it too easy to not enjoy them all week long!
Pre-made Mix to the Rescue
These sheet pan paleo protein pancakes are SO easy! You simply prepare pancake batter as you usually would, then pour it into a sheet pan and bake until done. This skips a messy skillet and endless flipping of pancakes, which can make an easy meal take forever.
The other shortcut here, of course, is the mix-specifically, a standard Paleo pancake mix with cassava, almond, and coconut flour. Sure, you can make up a combination on your own for this purpose, but a mix is beneficial here. Yes, it saves time but with paleo flours, it's super helpful to not have to create your own ratios to get the mix right. These types of flours can be a bit tricky to work with on their own.
Tips and Substitutions for Paleo Pancakes
Feel free to substitute other berries such as blueberries, raspberries, or blackberries.
You can even use frozen berries if you like. It is helpful (but not necessary) to defrost and drain them before adding them to the batter, because they tend to add moisture. Pat them dry with a paper towel if they seem to need it. Then add them to the recipe as directed.
And if you really love berries, serve with more fresh ones.
How to Store and Freeze Protein Pancakes
These sheet pan paleo protein pancakes (say that three times fast!) will keep in the fridge for several days if wrapped well. Reheat in the oven, in a toaster, or on a warm skillet until heated through. It should only take a few minutes.
Freeze any pancakes you somehow don't get around to eating. Wrap them in foil, label them in a zip-close bag, and use them within a couple of months. (The sooner, the better. Don't let them disappear in the freezer!) You can reheat them in the oven directly from frozen, or right in the toaster.
READ MORE: Paleo Recipes That Don't Suck!
Sheet Pan Paleo Protein Pancakes Ingredients:
- 1 ½ cups paleo pancake mix
- 1 ⅓ cups egg whites
- 1 to 1 ½ cups fresh strawberries, sliced, plus more for serving (if desired)
Servings: 4 meals
Calories: 215.3kcal
Ingredients
- 1 ½ cups pancake mix
- 1 ⅓ cup egg whites
- 1 - 1 ½ cups favorite fruit
Instructions
- Preheat oven to 400 F.
- Line a sheet pan (a.k.a. rimmed baking sheet) with foil.
- Liberally coat foil with butter, coconut oil, or cooking spray.
- In a medium bowl, mix together pancake mix, water as directed on the packe instructions, and egg whites.
- Allow your batter to sit for 10 minutes; this helps it reach the proper consistency.
- Evenly spread batter onto pan and top with the sliced strawberries.
- Bake for 6 minutes.
- Turn your oven to the broil setting.
- Bake the pancakes in the oven for 5-6 minutes, or until edges are golden
- Remove from oven and allow to cool slightly.
- Cut into squares or use a cookie cutter to make circles.
Notes
Can use any pancake mix you'd like
Nutrition for 1 out of 4 servings:
Fat: 8.1g, Carbs: 21.6g, Protein: 14g
Nutrition
Serving: 1serving | Calories: 215.3kcal | Carbohydrates: 21.6g | Protein: 14g | Fat: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Menu 2023: Week 44
10 Reasons Why You Are Having Food Cravings
I am a recovering sugar addict.
I never realized that I was addicted to sugar until a few years ago. But when I look back at my patterns, it was clear that I was. Sugar was never kept in my house much growing up, which lead me to view it as a treat. This caused me to view sugar as a forbidden reward - and to turn to sugar in certain situations. In university (college) when I was stressed, I turned to sour candies.
During this time of my life, I was also sleep deprived and not always the most physically active. It's not surprising that I gained the freshman fifteen. I wasn't paying attention to what body really needed, and wasn't working with it as well as I could be. How ironic that this all happened while I was studying nutrition in university.
Does any of this sound familiar? Does this happen to you or someone you know? In order to overcome your cravings, you have to understand your triggers first.
I've listed 10 culprits below that could be reasons for your sugar addiction.
- You aren't eating enough/your food isn't balanced during the day.
When I was away at university, I would eat cereal or a bagel in my room and then rush off to the class or the library. I would have a small veggie sandwich for lunch and then be STARVING by the time dinner came around and pig out at Mongolian Grill. I wasn't eating enough during the day and wasn't balancing my food properly. I needed to up the protein at breakfast and lunch, decrease the carbs, add more veggies and add a snack in between my meals. My blood sugar was skyrocketing after breakfast and lunch and then crashing 1 hour later. No wonder I having sugar cravings - I needed more energy which would come from more a balanced and frequent eating pattern. - You aren't listening to your body.
Sugar is the quickest form of energy, so when we are lacking energy, it makes sense that we crave it, even if we're not hungry. However, a craving may indicate that we need to give our body something other than the sugar it is craving. When I was in school, my body was suffering from all of the factors listed below, which heightened my cravings.- Make sure you ask yourself:
- Are you tired? When we are tired our body has a very hard time dealing with cravings. Our appetite-suppressing hormones go completely out of whack, causing intense carb, fat and sugar cravings.
- Are you craving physical activity? Low physical activity can affect the body's release of hormones and chemical messenger that may increase food cravings.
- Are you stressed? Stress raises your stress hormone cortisol, which in turn causes your appetite craving hormones to skyrocket.
- Make sure you ask yourself:
- You are thirsty.
Sometimes dehydration can disguise itself as hunger. We have become so dehydrated as a society, that we cannot distinguish thirst from hunger anymore. Drink a glass of water, wait 20 minutes, then see if you are still hungry. Are you? Probably not.
- Your environment isn't working for you.
Our environment is 'obesogenic' - which means that we live in an environment that prompts weight gain and is one that is not conducive to weight loss. Environmental prompts are often subtle, yet their influence on our behaviors can be powerful. There are many small renovations that you can do to 'craving-proof' your immediate environment, that makes controlling your cravings much easier. One example is changing the size of your plates and glasses to be the size of your grandparent's plates and glasses - you may be surprised how much these items have grown through the years! - You are confusing heart hunger for stomach hunger.
Are you eating because you are stressed/bored/tired/lonely/upset, etc? Certain foods can be viewed as comfort or pleasure when we are feeling different emotions. We turn to these foods to nurture our unpleasant feelings. However, how do we feel after we've eaten these foods? We still have those same uncomfortable feelings, and now we are also frustrated and guilty about our eating. I know for myself, I used to be a real stress eater. I still do have cravings for sugar when I'm stressed work, but I realized that these cravings usually happen when I haven't had a break. Simply getting up from my desk and removing myself from my work environment has helped me work with these cravings.
- You are confusing mouth hunger for stomach hunger.
Do you eat because you are looking for something with a certain taste, texture or smell? You're craving the pleasure of food. Food scientists are working tirelessly to make sure food products appeal to our pleasure senses. Want to learn more? Salt Sugar Fat: How the Food Giants Hooked Us by Micheal Moss is a great read. - You are multi-tasking/rushing too much.
If you hardly have time in your day to eat and often eating while driving to work, in front of your computer/TV, then you are likely mindlessly eating. Slim down by slowing down! Learn to savor each bite. Mindful eating can be challenging, as our society is so fast pace. If you practice eating at a table, without distractions or multi-tasking, you could reduce how much you eat by 30%! This is because you will realize you are full sooner and will be paying attention to everything you put in your mouth. Mindful eating is something that I've been practicing and am slowly mastering. - You are restricting your diet.
Very restrictive or low-calorie diets cause semi-starvation, which can affect you physically and mentally. You may become irritable, have decreased concentration and think excessively about food. For some people, very strict diets can lead to binge eating. Make sure you don't eat less than 1200 calories a day.
- You are not eating every 4 hours.
Going too long without eating makes it hard to control your appetite and can affect your blood sugar level. A lower blood sugar can trigger a powerful urge to eat. I.e. don't skip snacks!! Check out this blog post for healthy weight-controlling snack ideas. - A circumstance/person/place is your trigger.
You may notice that when you are with certain people, in particular situations, or when specific events occur, you are more likely to eat in a way that is problematic. Sometimes these circumstances can also lead to difficult feelings such as anxiety, anger or boredom, which in turn can trigger eating.Need help identifying why you are having your cravings? Don't hesitate to contact me! I've helped many of my clients learn about the triggers for their cravings and develop strategies to manage them.
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)
One Pan Salmon with Creamed Spinach Farro
Salmon and creamed spinach farro is a twist on a comfort food dish! An awesome meal prep!
We're always looking for new and delicious ways to prep salmon. And this one is awesome because it comes together with lots of flavor and an ingredient you might not be familiar with: farro. It's a nutty and substantive Italian grain that you can use anywhere you'd use rice, including arborio rice for pasta. But instead of using heavy cream or even half and half to cook the grain in, we're using canned coconut milk, which lends a bit of a sweet and nutty flavor that complements the farro well. Try it! You may be surprised by it!
Salmon and Creamed Spinach Farro Ingredients
- 1 to ½ pounds salmon fillets (4 fillets)
- 4 tbsp olive oil, divided
- Kosher salt, to taste
- Black pepper, to taste
- 1 medium red onion, sliced
- 1 cup cherry tomatoes, halved
- 1 tsp garlic powder
- 1 cup chicken stock
- 14 ounces canned coconut milk
- 6 ounces baby spinach
- 1 cup Italian pearled farro
How to Make Salmon with Creamed Spinach Farro
This recipe starts off by cooking the salmon in a hot skillet with olive oil. Cook it for a few minutes, and then remove it from the pan, and cover it. Add some more olive oil, and cook the red onion and tomatoes together; the tomatoes will likely start to collapse a bit and lose some of their juices, which is what you want. Add in the chicken stock and coconut milk, along with the farro. Bring it to a simmer, and then reduce the heat and let it simmer. Add the spinach at the last minute (otherwise, it'll overcook). Then, towards the end of the farro cooking, put the salmon in the skillet, nestled into the farro. Cook for a few more minutes and dinner is served!
How to Store and Serve Salmon with Creamed Spinach Farro
Once it's cooked, you can portion this into meal prep containers easily, covered, for up to 4 days in the fridge. We like to reheat dishes with fish and seafood in the oven instead of the microwave (it tends to be more forgiving that way). You can pop this into a casserole dish or other oven-safe vessel and cover with foil, and reheat at 350 for 15 minutes or so until heated through.
We love this just as it is, because it's pretty filling; the farro has more fiber than your typical rice so it's definitely filling. Think of it as similar to the difference between eating whole wheat pasta and regular pasta. But a green salad is never a bad idea.
How to Customize Salmon with Creamed Spinach Farro
Tomatoes are kind of a non-negotiable for this dish, but if you don't have a red onion use a white or yellow one. You can also cook a few cloves of minced garlic in this dish, too, along with the onion and tomatoes, if desired.
Baby kale or arugula would complement these flavors too, if you don't have spinach. You could even go with Swiss chard, too.
Finally, if you don't want to use farro, you can use rice and cook it the same way, whether it's brown, white, or cauliflower rice. If you choose cauliflower rice, just know it will cook REALLY fast in comparison to regular rice. Quinoa would also work and it would make the meal gluten-free, just as the rice would. You can also cook the quinoa as you would the rice (and in fact, if you do so, you may never cook quinoa in water again!).
MORE EASY HEALTHY MEAL PREPS FOR DINNER!
- Moroccan Farro Grain Bowl
- 3 Easy Grain Bowl Meal Prep Recipes
- Sheet Pan Salmon and Veggies Meal Prep
Servings: 4
Calories: 741kcal
Ingredients
- 1 pound salmon fillets (4 fillets)
- 4 tablespoon olive oil divided
- Kosher salt to taste
- Black pepper to taste
- 1 medium red onion sliced
- 1 cup cherry tomatoes halved
- 1 teaspoon garlic powder
- 1 cup chicken stock
- 14 ounces canned coconut milk
- 6 ounces baby spinach
- 1 cup Italian pearled farro
Instructions
- Pat salmon dry and brush with 2 tablespoon olive oil on both sides along with salt and pepper.
- Heat 1 tablespoon olive oil over medium-high heat until hot. Cook the salmon, skin side up, until golden and crisp, about 4-5 minutes. Set aside on a plate and cover.
- Add remaining olive oil to skillet and sauté onions and tomatoes, about 2 minutes. Season with garlic powder.
- Pour in chicken stock and heavy cream and bring to a simmer. Stir in spinach and farro. Mix well.
- When liquid comes to a simmer, reduce the heat and cover. Cook for 15-20 minutes, until farro is tender.
- Nestle in the salmon, skin-side down and continue to cook, covered for an additional 5 minutes.
- Divide the farro, tomatoes, and spinach mixture into 4 meal prep containers. Place a salmon fillet on top.
Video
Nutrition
Calories: 741kcal | Carbohydrates: 53g | Protein: 33g | Fat: 46g | Saturated Fat: 24g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Cholesterol: 64mg | Sodium: 195mg | Potassium: 1387mg | Fiber: 12g | Sugar: 7g | Vitamin A: 4228IU | Vitamin C: 25mg | Calcium: 99mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Slow Cooker Creamy Chicken Enchiladas (Enchiladas Suizas)
Creamy Chicken Enchiladas are just what the doctor ordered when you want something baked, cheesy, and loaded with chicken! Easy meal prep!
Creamy Chicken Enchiladas Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 16 ounces salsa verde
- 1 cup chicken broth
- 1 cup half-and-half
- 1 cup sour cream
- ¼ cup green chiles, drained
- ¼ cup cilantro finely chopped, divided
- 8 tortillas, we love to use almond flour tortillas for this recipe
- 1½ cups shredded Monterey jack cheese
How to Make Enchiladas Suizas (Creamy Chicken Enchiladas)
You might be a little intimidated by making enchiladas, but it's not tricky. It just involves some cooking, rolling, and baking! And then once you do, you've got a casserole dish full of creamy chicken enchiladas with just enough heat to them. So good.
Start by putting the chicken, onion, and garlic in the slow cooker. Then add the jar of salsa verde, which adds a bit of heat but also a bit of sweetness. That'll slow cook for 4 to 6 hours. While that's going on, assemble the sauce. In a small saucepan combine the chicken broth, sour cream, half and half and green chiles. Whisk together and let it simmer until it thickens slightly. Then you pour some in each meal prep container, fry up your tortillas, and then fill them with the chicken mix when it's ready. (After shredding the chicken, of course). Top it with cheese, because everything is better with cheese.
How to Store and Serve Creamy Chicken Enchiladas
These are portioned into meal prep containers and will keep for 4 to 5 days in the fridge as long as it's well sealed. Reheat in the microwave or in the oven if desired (around 350 F should do it). You can also freeze the chicken pretty easily, too, or the whole assembled dish. Reheat it in a covered dish at 350 for half an hour or so.
In terms of serving, enchiladas are always great with rice, whether that's brown, white or cauliflower rice. A green salad would complement this well, too.
Pro tip: Serve with tortilla chips for sopping up any of that extra sauce!
Substitutions and Alterations
Make this dish your own! Use chicken thighs instead of chicken breasts.
Swap out thinned Greek yogurt (plain) or regular plain yogurt for the sour cream.
Use corn tortillas, keto tortillas, or almond flour tortillas.
Swap out the Monterey jack cheese for cheddar cheese, or use one of those bagged Mexican blends instead. All would be tasty!
TRY THESE OTHER GREAT MEAL PREPS!
Servings: 4
Calories: 738kcal
Equipment
- 1 slow cooker
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 medium onion finely sliced
- 3 cloves garlic minced
- 16 ounces salsa verde
- 1 cup chicken broth
- 1 cup half-and-half
- 1 cup sour cream
- ¼ cup green chiles drained
- ¼ cup cilantro finely chopped, divided
- 8 flour tortillas
- 1 ½ cups shredded Monterey jack cheese
Instructions
- Place chicken, onions, and garlic in your slow cooker
- Pour over the salsa verde and cover. Cook on low 4-6 hours or high 2-3 hours
- When the chicken reaches an internal temperature of 165F and is cooked through, shred with two forks.
- Combine chicken broth, half-and-half, sour cream, green chilies, and 2 tablespoons cilantro together in a saucepan over medium heat. Season with salt and pepper to taste. Pour a spoonful of the cream sauce into each meal prep container.
- Lightly fry the tortillas (optional) and assemble them in the meal prep containers by placing 2 tablespoons of cheese in the center of each tortilla and top with ⅓ cup shredded chicken mixture. Fold the tortilla over the filling and roll to close.
Video
Nutrition
Calories: 738kcal | Carbohydrates: 47g | Protein: 44g | Fat: 41g | Saturated Fat: 21g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.01g | Cholesterol: 167mg | Sodium: 1949mg | Potassium: 976mg | Fiber: 3g | Sugar: 16g | Vitamin A: 1710IU | Vitamin C: 11mg | Calcium: 546mg | Iron: 3mg
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How To Keep More Muscle While Dieting
We understand how difficult making life changes can be, especially with dietary changes. When using meal prepping for your temporary or permanent diet, weight loss is easily accomplished. With dieting comes losing fat and water weight, which also means a loss of muscle. You'd certainly feel and look better if you were able to keep more of your muscle as you lose the unwanted weight.
In this post, we'll explain why keeping muscle mass is important, explain how to possibly keep more of it with three key amino acids, and provide 3 suggestions if you're new to dieting.
What is Muscle Decay, and Why Does it Matter?
Muscle decay, also known as muscle atrophy, muscle deterioration, muscular wasting, or myopenia, is the decrease in size and loss of muscle tissue. Many things can cause muscle decay, including but not limited to, dieting, aging, inactivity, diseases like cancer or AIDS, illness, malnutrition, forms of arthritis, medications, etc. Muscle decay is typically a symptom of an underlying problem, but it could also be due to general inactivity.
Having a significant amount of muscle is good for a person's overall health, e.g. bones, blood, brain, joints, spine, organs, less prone to injury, and it allows you to consume more calories without gaining fat as easily, enabling long-term maintenance.
When we lose weight from dieting or making a dietary life change, we tend to naturally lose water, fat, and muscle. Muscles require plenty of calories, water, amino acids, and protein, so when those are reduced so too are the muscles. One common difficulty with weight loss is trying not to lose muscle. By having more muscle mass we certainly look and feel better, and we burn fat at a faster rate than those with less muscle mass.
How to Possibly Reduce Muscle Loss While Dieting
According to extensive global research there may be a way to reduce muscle loss while dieting by consuming mixtures of the following, daily:
In most studies, medical staff provided the test-patients with 3 grams of HMB, 14 grams of L-arginine, and 14 grams of L-glutamine per day, along with a healthy diet.
Consuming this trio of amino acids, with a 3-day per week weight-training regimen, showed 'significant' results for the test subjects when compared to placebo groups.
In fact, this specific trinity of amino acids is so revered as potentially reducing muscle decay and other treatments that it is being encouraged by doctors for patients who suffer from muscle decay cause by cancer, HIV/AIDS, aging, and other ailments. It has also been demonstrated to possibly help with natural collagen production, healing wounds, immunity, stress, and various blood-related issues including assisting diabetics.
What is HMB?
As we get older and hit our 30s, 40s, 50s and beyond, it is important to stay active and mobile. The body doesn't always make it easy to do this but luckily there are supplements out there that have been clinically studied to help support, build, and preserve lean muscle tissue.* One of those supplements is HMB.
HMB is a clinically researched, naturally occurring metabolite of the branched-chain amino acid leucine. HMB normally plays a role in the regulation of protein breakdown in the body, helping to preserve lean muscle tissue* HMB therefore can help maintain muscle strength and mass when combined with regular exercise and a healthy diet.* In addition, it can help to enhance recovery from intense exercise.*
NOW® Sports HMB products are carefully screened for purity and potency. They are also certified by Informed-Sport, the world's leading anti-doping organization, so you can trust the products are pure, safe and effective for every level of athletics.
What is Arginine?
Arginine is a precursor to nitric oxide (NO), a molecule that helps to open up blood vessels, which increases the flow of blood to muscular tissues.* It also plays an essential role in the maintenance of proper nitrogen balance through its participation in the metabolism of ammonia and excretion of urea.* And we always use the natural "L" form amino acids, because we believe that natural is better.
Many active individuals choose to supplement with the amino acid L-Arginine and there is good reason for that. Arginine is classified as a "conditionally essential" amino acid. In certain stressful situations, such as illness or injury, the body requires higher levels of these amino acids from the diet. Since exercise is basically controlled injury of your muscle tissue, you can see how an arginine supplement can benefit your exercise routine.*
NOW® Sports L-Arginine products are carefully screened for purity and potency and are manufactured with our industry-leading quality assurance procedures. And we always use the natural "L" form amino acids, because we believe that natural is better.
What is Glutamine?
Glutamine is considered a "conditionally essential" amino acid, meaning that when your body is under an inordinate amount of stress, such as during strenuous exercise, it needs more glutamine than it can normally produce internally. Glutamine helps to maintain a positive nitrogen balance, referred to as an anabolic state, which is crucial for any active individual.* It also aids in the production of rapidly growing cells, such as immune system lymphocytes and intestinal cell enterocytes, which can help to off-set some of the stress from physical exertion.* Homeostasis is critical for overall fitness and glutamine helps to regulate the body's acid-alkaline balance, also known as the body pH.*
Physical exertion sets off a cascade of stress responses in the body that, if left unaddressed, can make it harder for you to recover and achieve the gains you're working towards. L-Glutamine not only can help to address the many different stressors that arise in physical exertion, but can also help in a variety of other ways.*
NOW® Sports Glutamine supplements are carefully screened for purity and potency and are manufactured according to our industry-leading quality assurance standards. And we always use the natural "L" form amino acids, because we believe that natural is better.
3 Tips and Reminders for Dieting
First: If you're new to dieting, or you'd like to see better results, give the amino acid combination an honest try. We cannot make any promises, but the research is there to support that a daily combination of HMB, L-Arginine, and L-Glutamine may help you achieve your noble goal of losing fat while keeping more muscle than dieting without them. Of course, you may wish to consult your doctor before starting any new diets or using supplements. Pro tip: mask the flavor or L-Arginine, as it tends to have an off-putting taste, while the other two have no taste when consumed with water.
Second: Try being active at least 3 days per week, and at least 30 minutes each session. Weight lifting has shown more promising long-term results for ridding the body of fat while building lean muscle mass.
Third: Watch what you eat. Whether you are going keto, low carb, vegetarian, macro/micro based diet, etc., be sure to watch what you are consuming as to not throw you off your goals or waste all of your efforts. Meal prepping is the number one way bodybuilders and fitness experts have been able to achieve their goals and maintain them. At Meal Prep on Fleek, we have recipes for most diet plans.
If you are tired of losing muscle when you lose fat, give this healthy amino acid combination a try, along with your diet change and exercise routine. HMB, L-Arginine, and L-Glutamine are not cure-alls, but they certainly have been shown to help reduce muscle decay.
Be sure to check out our website for more diet and Meal Prepping tips and recipes. We have a community of people ready to help one another achieve and maintain their diet goals. Send us your before and after pictures if you tried this out, we may select your pictures and story to be shared among our followers on social media!
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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