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Make These Sheet Pan Meals in 2024

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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

11 Problems With the Keto Diet You Need To Know

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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!

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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.

Keto Diet for Beginners
Related Article

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.

Top 10 Keto Ingredient Swaps

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

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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 Chocolate Snack Boxes

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!

Keto Chocolate Snack Boxes

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! 

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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

For Serving (optional)

Keto Chocolate Snack Boxes

Simplicity at it's finest! 

Keto Chocolate Snack Boxes

Who would have thought that four nutritious ingredients could result in such a sweet thing?

Keto Chocolate Snack Boxes

After you melt your coconut oil, mix in your cacao powder. 

Keto Chocolate Snack Boxes

Make sure that no lumps remain. 

Keto Chocolate Snack Boxes

Add in your Now Foods Chocolate Monk Fruit Sweetener. 

Keto Chocolate Snack Boxes

Add in your toasted hemps seeds. 

Keto Chocolate Snack Boxes

Pour into your chocolate molds. 

Keto Chocolate Snack Boxes

Allow them to set in the fridge for 3+ hours. 

Keto Chocolate Snack Boxes
Meal Prep Containers by Meal Prep on Fleek x Goodcook

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. 

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Keto Chocolate Snack Boxes

Keto Chocolate Snack Boxes

Keto, low carb, and vegan-friendly. These chocolate snack boxes are a healthy solution to your mid-afternoon cravings. Pair with your favorite sides for a balanced snack idea!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes
Set time: 3 hours
Total Time: 3 hours 5 minutes
Course: Dessert, Snack
Cuisine: American
Keyword: keto, Meal Prep
Servings: 4 meals
Calories: 444kcal
Author: Nick Quintero

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

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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!

Table of Contents

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

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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. 

Full Day Of Eats From Target

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

Meal Prep Containers at Target

Healthy Recipes To Make With Your Thanksgiving Leftovers

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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

Whole30 Leftover Turkey Sweet Potato Shepard's Pie

Turkey & Cranberry Quesadilla 

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Cranberry Turkey Enchiladas

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Ham, Sweet Potato, and Stuffing Breakfast Hash

Thanksgiving Leftover Breakfast Hash

Turkey Nachos 

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Turkey, Cranberry, Brie Egg Rolls

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Thanksgiving Leftover Pizza : 

Turkey, Cranberry & BBQ Sauce Pizza

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Leftover Savory Bread Pudding

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Cranberry Sauce Parfait 

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Leftover Turkey Frittata 

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Butternut Squash and Cranberry Skillet

Butternut Squash and Cranberry Skillet Meal Prep Recipe

Turkey and Mushroom Sauce 

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Thanksgiving Leftover Sandwich : 

Turkey, Cranberry & Pesto Melt

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Paleo Thanksgiving Leftover Sandwich 

Paleo Thanksgiving Leftover Sandwich

 

Thanksgiving Leftover Casseroles:

Low Carb Turkey Casserole

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Turkey & Mashed Potato Casserole

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Leftover Salads

Turkey & Pear Salad 

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Thanksgiving Leftover Soups:

Turkey Pot Pie Soup 

Leftover Turkey Pot Pie Soup

Turkey Chili 

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Green Chile Butternut Squash and Turkey Enchiladas

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Roasted Vegan Thanksgiving Bowl 

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Turkey Thai Curry

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Turkey Enchiladas

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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.

Thanksgiving Leftovers Recipes

Crockpot French Onion Stuffed Shells Meal Prep

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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

French onion stuffed shells for slow cooker
  • 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

Crockpot French onion stuffed shells meal prep

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!

Crockpot French Onion Stuffed Shells Meal Prep

Crockpot French Onion Stuffed Shells Meal Prep

We bet you've never had stuffed shells that taste like French Onion Soup before! Easy, delicious twist on a classic!
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Prep Time: 10 minutes
Cook Time: 6 hours
Total Time: 6 hours 10 minutes
Course: dinner, Main Course, Main Dish
Cuisine: American
Keyword: Pasta, stuffed shells
Servings: 4
Calories: 1085kcal
Author: Nick Quintero

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

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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:

*Please note that any changes to ingredients will alter the macros on each recipe. 

25 (Amazing) Keto Meal Prep Recipes

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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

25 Keto Meal Prep Recipes : High in Healthy Fats + Low in Carbs

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?

Nutty Keto Pancake Meal Prep

Nutty Keto Pancakes

Bacon Wrapped Asparagus Breakfast Bowl

Keto Bacon Wrapped Asparagus Breakfast Bowls

Keto Sausage & Egg Breakfast Scramble

(Keto) Cajun Sausage Breakfast Scramble Meal Prep blog

Greek Egg Bake

Turmeric Scrambled Eggs and Sausage

high protein sausage and egg breakfast - keto breakfast ideas

Keto Overnight Oats

Keto Overnight 'Oats'

Blueberry Pancake Bites

Keto Everything Bagels 

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

Breakfast Pizza

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.

Keto Bacon Sausage Meatballs

Keto Bacon Sausage Meatballs - Keto Meal Prep Recipes

Keto Parmesan Chicken Patties

Keto Parmesan Chicken Patties

Keto Italian Sub Sandwich

Keto-Italian-Sub-Lettuce-Wraps-Meal-Prep_-6

Sesame Salmon With Baby Bok Choy & Mushrooms

Related Article: 

18 Easy Keto Snack Recipes

Bacon, Chicken & Tomato Stuffed Avocado

Chicken Stuffed Avocado recipe - Keto Lunch Ideas

Keto Chicken Enchilada Bowl

Keto Meal Prep Recipes - Lunch

Avocado Tuna Salad

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

Sheet Pan Fajitas

One Pan Steak Fajitas with Peppers - Keto Meal Prep Recipes

Instant Pot Beef Barbacoa (Keto, GF)

Instant Pot Beef Barbacoa 

Fathead Pizza

Pizza Chicken

Pizza Chicken Meal Prep

Skillet Shrimp With Tomato & Avocado 

Skillet Shrimp with Tomato and Avocado recipe

Keto Sausage Grill Packet Meal Prep

Keto Dinner Recipes : Sausage Grill Packet Meal Prep

Keto Lasagna

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

Easy Keto Almond Joy Cookies

Keto Almond Joy Cookies

Keto Avocado Brownies

Keto Meal Prep Ideas

16 Products Every Meal Prepper Needs (Gift Guide)

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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:

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

FlexPro Meals

High-Quality Seafood Delivery

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.

Shop on Amazon - $9.99+

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).

Shop Now Foods - $10.39+

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

12 Essential Pantry Swaps For Healthier Meal Prepping

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.

Shop on Amazon - Slow Cookers

An 8" Chef's Knife

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

Shop on Nakano Knives

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.

Shop on Amazon - Pressure Cookers

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.

Shop on Amazon - Air Fryers


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.

Meater Bluetooth Thermometer
Shop on Amazon - $69.95+
Shop on Meater.com

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.

Shop on Amazon - $17.99+

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.

Shop on Amazon - $29.99+

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.

Shop Now Foods - $59.99+

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

Shop Now Amazon - $39.99+

Plastic Meal Prep Containers are fantastic for meal prepping. Read more about The Best Plastic Meal Prep containers

red-meal-prep-container

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.

Shop Now Foods - $21.99+

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.

Shop Now Foods - $9.99+

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

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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

Chicken marsala meatballs prep 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

chicken marsala meatballs meal prep

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!

chicken marsala meatballs meal prep

Chicken Marsala Meatballs

Turn a favorite comfort food (Chicken Marsala) into another comfort food (meatballs) for an amazing meal prep!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: dinner, Main Course, Main Dish
Cuisine: American, Italian
Diet: Gluten Free
Keyword: Meatballs
Servings: 4
Calories: 662kcal
Author: Nick Quintero

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!

Stuffed Delicata Squash Breakfast Meal Prep

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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!

stuff-delicata-squash-egg-bacon-meal-prep

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:

  1. 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.
  2. 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.
  3. 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

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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)

Mint Chocolate Energy Bites recipe

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)

Keto Cracker Snack Boxes

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)

10 Minute Raw Vegan Brownies

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)

Nutty Peanut Butter Trail Mix Bars

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)

Zesty Gluten-free Chex Mix

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)

Everything Bagel Cashews

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)

Healthy Snack Box 777x431

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)

Vegan Quinoa-Oat Bars

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)

Vegan Snickers Protein Bars

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)

Candied Pecans

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)

Air-Fried Apple Chips

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)

Low Carb Pecan Pie Bars

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)

Pretzel Bites

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)

Air Fryer Cinnamon Sugar Chickpeas

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)

Vegan Blueberry Breakfast Bars

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)

Keto Almond Joy Cookies

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

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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.

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.
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Prep Time: 10 minutes
Cook Time: 17 minutes
Total Time: 27 minutes
Course: dinner, Lunch
Cuisine: American
Keyword: bowl, Chicken, rice
Servings: 4 Bowls
Calories: 378kcal
Author: Meal Prep Mondays

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

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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.

Pan-Roasted Chicken recipe

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!

easy-pan-roasted-chicken-meal-prep

Easy Pan-Roasted Chicken Meal Prep

Chicken gets a major flavor upgrade when Dijon mustard is involved. In fact, it's one of our secret weapons in the kitchen. Hailing from Dijon, France, this grayish-yellow condiment pairs impeccably with garlic and lemon to lend a distinct and rich flavor to the sauce.
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Lunch
Cuisine: Mediterranean
Keyword: Chicken, Meal Prep
Servings: 4 people
Calories: 589.01kcal
Author: Nick Quintero

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!

Spicy Meatball and Mashed Potato Meal Prep

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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.

spicy-meatball-sweet-potato-meal-prep

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

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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!)

AB&J Fat Bombs Meal Prep

AB&J Fat Bombs Meal Prep

AB&J Fat Bombs Meal Prep

Satiating fat-based snack bites packed with almond butter, coconut oil, and fresh berries.
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Prep Time: 30 minutes
Total Time: 30 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 servings
Calories: 229kcal
Author: Nick Quintero

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

pumpkin Spice Fat Bombs

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

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)

chocolate fat bombs

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

4-Keto-Fat-Bomb-Recipes

Meet Dana Angelo White, MS, RD, ATC | Sports & Nutrition Coach

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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.

Photo Source: Penguin Random House

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.

coffee meme

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.

3 Exercises That Burn 200 Calories in Less Than 3 Minutes

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.

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Dana Angelo White MS RD ATC (@dana_angelo_white) on

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.

change is a process

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.

healthy instant pot cookbook

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

  1. Mark Sisson - Mark's Daily Apple and Primal Blueprint
  2. Beneil Dariush - UFC Lightweight Fighter
  3. Alexia Clark - Fitness Model and Athlete
  4. Melissa Rifkin - Registered Dietitian
  5. Danica from Kale and Carrot Sticks - Binge Eating and Recovery

Keto Carrot Cake Mug Cake

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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!

Keto Carrot Cake Mug Cake

Keto Carrot Cake Mug Cake

The sweetest, easiest keto carrot cake is ready in the microwave in less than two minutes!
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Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Course: Dessert
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie
Keyword: easy, gluten free, keto, low carb, low sugar, mug cake, quick
Servings: 1
Calories: 729kcal
Author: Nick Quintero

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)

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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.

Paleo Meatloaf & Mashed Potato Meal Prep

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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

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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.

warm breakfast frittata meal prep

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:

  1. 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.
  2. 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.
  3. 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:

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

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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!

Keto gravy in a measuring cup

Keto Gravy

This keto gravy can be made with turkey, chicken, or beef stock and is gluten-free!
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Prep Time: 2 minutes
Cook Time: 5 minutes
Total Time: 7 minutes
Course: Appetizer, dinner, Sauce
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat
Keyword: comfort food, easy, keto, quick
Servings: 4
Calories: 49kcal
Author: Nick Quintero

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

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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. 

Sheet Pan Paleo Protein Pancakes
Sheet Pan Paleo Protein Pancakes

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:

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes

Sheet Pan Paleo Protein Pancakes! It's an easy way to make tons of pancakes in a short amount of time! Paleo, Gluten-Free, and Sugar-Free.
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Prep Time: 5 minutes
Cook Time: 11 minutes
Total Time: 16 minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep, paleo
Servings: 4 meals
Calories: 215.3kcal
Author: Nick Quintero

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!

10 Reasons Why You Are Having Food Cravings

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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.

  1. 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.
  2. 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.
    1. Make sure you ask yourself:
      1. 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.
      2. Are you craving physical activity? Low physical activity can affect the body's release of hormones and chemical messenger that may increase food cravings.
      3. Are you stressed? Stress raises your stress hormone cortisol, which in turn causes your appetite craving hormones to skyrocket.
  3. 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.What is dehydration and how to avoid it
  4. 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!
  5. 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. Types of Hunger: Learning to Understand Them
  6. 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.
  7. 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.
  8. 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. IIFYM Macros Calculator Pie Chart
  9. 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.
  10. 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."

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One Pan Salmon with Creamed Spinach Farro

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

Creamed Spinach Salmon Farro

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.

Salmon with Creamed Spinach Farro

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!

Creamed Spinach Salmon Farro

Salmon with Creamed Spinach Farro

Creamed spinach gets a major upgrade with farro and salmon for an easy and healthy meal prep you'll love!
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Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Course: dinner, Main Course, Main Dish
Cuisine: American, Mediterranean
Keyword: Salmon
Servings: 4
Calories: 741kcal
Author: Nick Quintero

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!
Salmon with Creamed Spinach and Farro easy dinner

Slow Cooker Creamy Chicken Enchiladas (Enchiladas Suizas)

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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

baked 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!

Creamy Chicken Enchiladas (Enchiladas Suizas)

Creamy Chicken Enchiladas (Enchiladas Suizas)

Creamy and cheesy chicken enchiladas come together with the help of the slow cooker for a hands-off meal prep!
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Prep Time: 15 minutes
Cook Time: 6 hours
Total Time: 6 hours 15 minutes
Course: dinner, Main Course
Cuisine: American, Mexican
Keyword: Chicken, Slow Cooker
Servings: 4
Calories: 738kcal
Author: Nick Quintero

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

How To Keep More Muscle While Dieting

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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. 

How to keep more muscle while dieting

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.

Skillet Bacon Broccoli Pork Chops Meal Prep

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Skillet pork chops with bacon and broccoli cooks in one pan and can be made gluten-free if need be!

Yes, we paired bacon with pork. That means double pork for this meal prep. And doubly delicious! Everything cooks in one pan and tastes like you spent hours on it. Bacon and broccoli and pork are made for each other.

Skillet Bacon Broccoli Pork Chops Meal Prep Ingredients

skillet bacon broccoli pork chops meal prep
  • 4 pork chops, boneless or bone-in, about 1 pound
  • 1 tbsp olive oil
  • Salt, to taste
  • Black pepper, to taste
  • 4 slices bacon cut into bite-sized pieces
  • 1 tbsp unsalted butter
  • 1 tbsp all-purpose flour
  • ½ cup low-sodium chicken broth
  • 2 tsp lemon juice
  • 1 cup half-and-half
  • 2 cups broccoli florets fresh or frozen
  • 1 cup baby bella mushrooms, sliced
  • 1 tsp garlic powder
  • Garlic risotto, optional, cooked according to package directions, such as Lundberg

How to Make Skillet Bacon Broccoli Pork Chops

This recipe starts by cooking the bacon, setting it aside, and then cooking the pork chops in some of the rendered bacon fat. Doing this adds a whole lot of flavor. Then, you will remove the pork chops from the pan after they're cooked, add some butter, chicken stock, salt, pepper, the cream, and the bacon, which you've crumbled. Let it simmer a little bit and then add in the broccoli and mushrooms and cook until they're tender. Add the pork back in and you're good to go.

How to Store and Serve Skillet Bacon Broccoli Pork Chops

Meal prepping this recipe is easy and it will keep for 4 days in airtight sealed containers. Reheat in the oven at a low temperature (325 or 350 F), covered, for 15 minutes or so until heated all the way through. You can also microwave this, but sometimes chicken can get a little tough in the microwave if you accidentally overdo it.

We've suggested a side dish such as a prepared garlic risotto (there are lots of boxed rice dishes), but you can also cook your own brown or white rice, or cauliflower rice. Mashed potatoes would be divine with this pork dish, or even egg noodles.

You can also freeze this entire dish with no problem whatsoever. So, if for some reason you want to prep for four servings but freeze half, future you will be happy. Just keep it in an airtight container or in an airtight sealed bag that is freezer safe. Defrost in the refrigerator and then reheat, or put the whole frozen meal in the freezer, covered, until it's completely steaming hot again.

Substitutions and Customizations

Feel free to make this dish with bone-in or boneless pork chops; either will work but boneless ones will take longer.

Brussels sprouts or cauliflower can be swapped for broccoli. Don't lose the mushrooms, though! Green beans would also work. All of these vegetables would cook at about the same rate.

Feel free to use chicken thighs or chicken breasts instead of pork-boneless or bone-in. Either would also taste great here.

Make this prep gluten-free by swapping the all-purpose flour for rice flour or cornstarch.

Skillet Bacon Broccoli Pork Chops Meal Prep in containers

MORE GREAT PORK MEAL PREPS!

skillet bacon broccoli pork chops meal prep

Skillet Bacon Broccoli Pork Chops Meal Prep

This delicious one-pan meal prep combines both pork and bacon, along with mushrooms and broccoli! Easy to make gluten-free, too!
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Prep Time: 10 minutes
Cook Time: 27 minutes
Total Time: 40 minutes
Course: dinner, Main Course, Main Dish
Cuisine: American
Keyword: Chicken
Servings: 4
Calories: 354kcal
Author: Nick Quintero

Ingredients

  • 1 pound pork chops bone-in, 4
  • 1 tablespoon olive oil
  • Salt to taste
  • Black pepper to taste
  • 4 slices bacon cut into bite-sized pieces
  • 1 tablespoon unsalted butter
  • 1 tablespoon all-purpose flour
  • ½ cup low-sodium chicken broth
  • 2 teaspoon lemon juice
  • 1 cup half-and-half
  • 2 cups broccoli florets fresh or frozen
  • 1 cup baby bella mushrooms sliced
  • 1 teaspoon garlic powder
  • Garlic risotto optional, cooked according to package directions

Instructions

  • Pat pork chops dry and season with salt, pepper, and olive oil on both sides.
  • Cook bacon cut into bite-size pieces in a skillet over medium-high heat; cook until crispy and remove onto a plate with a slotted spoon. Reserve about 1 tablespoon of the rendered bacon fat in the skillet and discard the rest.
  • Place pork chops into skillet and cook over medium heat until browned on both sides (4-5 minutes per side) Set aside, covered on a plate.
  • Add in a tablespoon of butter to the pan and sprinkle the flour in, stirring about 30 seconds. Whisk in chicken broth, lemon juice, garlic powder, salt, and pepper. Stir in cream and return bacon crumbles to the pan.
  • Add in broccoli and mushrooms and cook 6-8 minutes, or just until tender. Return the pork chops to the pan.
  • Divide the pork chops into 4 meal prep containers. Cut into slices if desired. Drizzle over sauce and broccoli mixture.
  • Serve the broccoli and mushrooms in one side compartment and garlic risotto in the other, optional.

Video

Nutrition

Calories: 354kcal | Carbohydrates: 9g | Protein: 29g | Fat: 23g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.2g | Cholesterol: 106mg | Sodium: 119mg | Potassium: 767mg | Fiber: 1g | Sugar: 4g | Vitamin A: 590IU | Vitamin C: 42mg | Calcium: 100mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot Mississippi Chicken Thighs with Noodles

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

We love chicken recipes, and we especially love crockpot meals with chicken. There are so many meal prepping shortcuts waiting for us in the grocery store. But sometimes we might not know where to look, or what to do with them, or what they might even be!

In this case of this slow cooker recipe, we're talking about three things in particular that make for a TON of flavor. The first one is ranch dressing mix. This is that little packet you can often find in the grocery store alongside the salad dressings. Little known secret? It makes for awesome chicken seasoning. Another shortcut is the famous Lipton onion soup packet. Combine both of these with the juices from a jar of pepperoncini peppers, and you've got one flavorful meal ready to roll!

Crockpot Mississippi Chicken Thighs with Noodles Ingredients

slow cooker mississippi chicken thighs with noodles
  • 1 pound chicken thighs bone-in
  • 1 packet ranch dressing mix
  • 1 packet onion soup mix
  • 12 ounces pepperoncini peppers
  • ½ cup reserved pepperoncini juice
  • 8 ounces egg noodles

How to Make Crockpot Mississippi Chicken Thighs

You'll love this. Put the chicken in the slow cooker and sprinkle the ranch dressing mix and onion soup mix over the top. Add the pepperoncini peppers and ½ cup of the juice from the jar. Cover, and set it on high for 4 hours or low for 7. In the last 20 minutes or so before it's going to be ready, remove the lid and add the noodles. If it looks dry at this point, feel free to add a little chicken stock or water. Cover, and let it cook for another 20 to 25 minutes or until the noodles are tender.

How to Store and Serve Mississippi Chicken Thighs

Once it's prepped, simply transfer to the meal prep containers and cover the portions tightly. It should keep for 4 to 5 days. Serve this with some green veggies alongside. Steam up some broccoli or green beans, perhaps, or make a nice big green salad with lots of fresh veggies. It's up to you.

Substitutions and Customizations

The recipe calls for bone-in chicken thighs but you can use boneless ones if you like. Just know that they will cook faster. Similarly, you can use bone-in chicken breasts, or boneless chicken breasts but you may need to adjust the time slightly. Experiment and see what works best for your slow cooker; they can vary a bit from model to model.

You could also use jarred roasted red peppers in this dish for something a little different, instead of pepperoncini peppers.

Feel free to use brown or white rice (or cauliflower rice) instead of egg noodles. You can prep it in the slow cooker if you want, toward the end of the cooking process if you like, or whip up a pot of rice on the stovetop.

To double this recipe, just double the amount of seasonings, pepperoncini peppers (and their liquid), and egg noodles. Voila!

MORE SLOW COOKER CHICKEN RECIPES TO TRY!

Crockpot Mississippi Chicken Thighs

Crockpot Mississippi Chicken Thighs with Noodles

This easy slow cooker chicken thigh recipe takes delicious shortcuts, including jarred pepperoncini peppers!
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Prep Time: 5 minutes
Total Time: 7 hours 30 minutes
Course: Main Course, Main Dish
Cuisine: American
Keyword: chicken thighs, crockpot, Slow Cooker
Servings: 4
Calories: 538kcal
Author: Nick Quintero

Equipment

  • 1 slow cooker

Ingredients

  • 1 pound chicken thighs bone-in
  • 1 packet ranch dressing mix
  • 1 packet onion soup mix
  • 12 ounces pepperoncini peppers
  • ½ cup reserved pepperoncini juice
  • 8 ounces egg noodles

Instructions

  • Add the chicken to the slow cooker and sprinkle over the ranch seasoning mix, onion soup mix, pepperoncini peppers, and juice.
  • Cover and cook on low for 7 hours or on high for 4 hours
  • Add the dry egg noodles to the slow cooker and stir. Continue cooking 20-25 minutes until noodles are tender.
  • Divide into 4 meal prep containers. Serve the chicken thighs whole over the pasta or shredded with pepperoncini peppers.   

Video

Nutrition

Calories: 538kcal | Carbohydrates: 56g | Protein: 29g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 159mg | Sodium: 1438mg | Potassium: 661mg | Fiber: 5g | Sugar: 3g | Vitamin A: 414IU | Vitamin C: 71mg | Calcium: 55mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Meal Prep Menu 2023 Week 42

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Meal Prep Menu 2023: Week 42! 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 42's delicious and easy meal prep menu. Breakfast gets prepped ahead of time for Pineapple Overnight Oats (yes!). Dinner comes together easy with Baked Pasta Primavera and Sheet Pan Italian Sausage and Peppers. Try your hand at Vegan Baba Ghanoush-that's our fourth meal!

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 42 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:

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:

  • Pineapple Coconut Oats
    • Increase the protein by adding an additional scoop of powder. 
    • Reduce the fat by using regular milk in place of coconut milk. 
  • Sheet Pan Italian Sausages & Peppers
    • Reduce the fat and increase the protein by using chicken sausage in this dish. 
    • You could also sub the sausages for cubed chicken breast. 
  • Baked Pasta Primavera
    • Reduce the fat by using low-fat mozzarella and a low-fat sauce. 
    • Add chicken or tofu to increase protein. 
  • Vegan Baba Ghanoush   
    • Increase the protein by serving with a few grilled chicken pieces. 

*Please note that any changes to ingredients will alter the macros on each recipe.

Crockpot Beef with Sugar Snap Peas

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Slow cooked beef with sugar snap peas is savory and a tad sweet, and simmers away in your slow cooker all day for an easy meal prep!

Ok, we love this recipe a lot. Imagine combining thinly sliced chuck roast and combining it with beef broth, coconut aminos, brown sugar, some garlic, sesame oil, and a little cornstarch for thickening. It's umami loaded and delicious! It's very much a paleo-friendly recipe; make it with cauliflower rice if you want!

Crock Pot Beef with Sugar Snap Peas Ingredients

  • 2 lb boneless beef chuck roast, sliced thin
  • 1 cup beef broth
  • ½ cup coconut aminos
  • ¼ cup brown coconut sugar
  • 3 garlic cloves, minced
  • 1 tablespoon sesame oil
  • 2 tablespoon cornstarch or arrowroot powder
  • 1 pound sugar snap peas, trimmed
  • Fresh basil leaves finely chopped, optional for garnish
  • White rice, optional for serving

How to Make Slow Cooker Beef with Sugar Snap Peas

Right in the slow cooker, whisk together beef broth, coconut aminos, coconut sugar, garlic, and sesame oil. Add the beef slices and toss to coat. Then, either cook on low or high (high will be faster, naturally) and just about 20 minutes before the dish is ready, whisk together cornstarch and water in a small bowl. Add to the slow cooker, along with the sugar snap peas. And then let it finish up. While that's happening, cook some rice and dinner is prepped!

How to Store and Serve Slow Cooker Beef

The main dish cooks all in the slow cooker, and once it's ready just portion it in the main compartments of meal planning containers. Add the rice to the side compartment, cover, and chill in the fridge. This will keep for up to 4 days. Reheat the dish in the microwave or the oven, as desired.

Substitutions and Customizations

You can make this dish with chicken or pork, too, and it will be delicious. Feel free to serve with rice, as desired, or cauliflower rice. You can also make this with quinoa or farro if desired, for a different taste. And instead of sugar snap peas, you can use green beans or even snow peas. Both will work well, but the snow peas will cook faster than sugar snaps and green beans, so put them in during the last ten minutes so they retain some of their crispiness.

MORE SLOW COOKER RECIPES!

slow cooker beef with sugar snap peas

Crockpot Beef with Sugar Snap Peas

Crockpot Beef with Sugar Snap Peas: A tender, flavorful beef dish slow-cooked to perfection. Easy, healthy, and perfect for meal prep!
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Prep Time: 10 minutes
Cook Time: 4 hours 20 minutes
Total Time: 4 hours 30 minutes
Course: dinner, Lunch, Main Course, Main Dish
Cuisine: American, Asian, Fusion
Diet: Gluten Free
Keyword: Beef, healthy, Meal Prep, slow-cooked
Servings: 4
Calories: 573kcal
Author: Nick Quintero

Equipment

  • 1 slow cooker

Ingredients

  • 2 pounds boneless beef chuck sliced thinly
  • 1 cup beef broth low sodium preferred
  • ½ cup coconut aminos
  • ¼ cup coconut brown sugar
  • 3 cloves garlic minced
  • 1 tablespoon sesame oil
  • 2 tablespoon cornstarch or arrowroot powder
  • 4 tablespoon water
  • 1 pound sugar snap peas trimmed
  • ½ cup fresh basil leaves finely chopped, for garnish
  • White rice cooked, optional, for serving

Instructions

  • In the slow cooker, whisk together beef broth, coconut aminos, coconut sugar, garlic, and sesame oil.
  • Place beef slices in the liquid and toss to coat.
  • Cover with the lid and cook on high 3-4 hours or low 5-6 hours.
  • Just before the last remaining 20 minutes of cooking, make a slurry with cornstarch and water in a small bowl. Pour this slurry into the crockpot, and add in the sugar snap peas.
  • Cook white rice according to package instructions and portion it into the side compartments of meal prep containers. Garnish with freshly chopped basil leaves.
  • Distribute the beef and sugar snap peas evenly among the main compartment of the meal prep containers.

Video

Nutrition

Serving: 1meal | Calories: 573kcal | Carbohydrates: 28g | Protein: 48g | Fat: 30g | Saturated Fat: 12g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 15g | Trans Fat: 2g | Cholesterol: 156mg | Sodium: 1110mg | Potassium: 1030mg | Fiber: 3g | Sugar: 11g | Vitamin A: 1421IU | Vitamin C: 69mg | Calcium: 100mg | Iron: 7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

DIY Burrito Bowls For Every Diet

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Thank you to GoodCook for sponsoring this DIY Burritos Bowls For Every Diet post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

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Whether you are following a Keto, Gluten-Free, Vegan, Vegetarian, or Whole30 style of eating, we are here to show you how to make a DIY Burrito Bowl at home. This recipe will let you customize for every diet while saving you both time and money. Oh, and let's not forget calories, too! 

Let's be honest here. Who doesn't love a gooood Chipotle burrito bowl? They have so many great options to choose from and their flavors are really on point! But, what we don't love is the amount of money we spend on the bowls and the calories! By now you know that we are all about intuitive eating, but if you like to frequent Chipotle just as much as us, you know those calories add up. QUICK! 

Instead of stopping there at lunch or for dinner. We are here to show you how to make your own burrito bowls at home. Not only are we showing you how to customize the burrito bowls for almost every diet out there, but we are also helping you save money by grabbing all of the ingredients, plus your GoodCook meal prep containers, at Target. 

The flavor combinations don't stop with just these either! There are so many other great things to add in like:

  • Shrimp
  • Onions
  • Pico
  • Salsa Verde
  • Etc.

The list goes on. Don't let this list cap you. Head to Target and see just how many great options there are for these burrito bowls and your meal prep this weekend! 

Are you ready to dive in? Let's GO! 

Here are some base ingredients:

Next up we have protein options.

  • Taco seasoned steak
  • Shredded chicken breast (cooked with salt and lime juice)
  • Low sodium black beans

Now it's time to add some veggies!

  • Fajita veggies
  • Shredded lettuce
  • Sliced tomatoes

Lastly, we have the most important part! The toppings!

  • Sour Cream
  • Fresh guacamole
  • Shredded Cheese
  • Salsa
  • Olives
  • Diced jalapenos 

Now that we have our foundation ingredients for the DIY Burrito Bowls For Every Diet in place, let's dive into the specific items for each. 

Keto

For a keto burrito bowl, you will use the higher fat, low to no carb ingredients. Here we have chicken, steak, guacamole, fajita veggies, salsa, cauliflower rice, lettuce, cheese, olives, sour cream, jalapenos, and fresh lime. You can mix and match until your hearts desire. 

In our bowl, we included lettuce, steak, fajita veggies, shredded cheese, black olives, salsa, guacamole, sour cream, and fresh lime. 

Whole30

For a whole30 burrito bowl, you will use the freshest ingredients possible. You want to make sure that there are no hidden sugars, unapproved oils, etc in the ingredients that you buy. This is probably the hardest burrito bowl to make, but it can be done! Some options include chicken, steak, guacamole, fajita veggies, fresh salsa, cauliflower rice, olives, jalapenos, lettuce, tomato, and lime. 

For our bowl, we included lettuce, cauliflower rice, shredded chicken, fajita veggies, tomatoes, black olives, jalapenos, salsa, fresh guacamole, and lime. 

Vegetarian

For the vegetarian burrito bowl, you can go with almost everything minus the chicken and steak! Beans, brown rice, white rice, cauliflower rice, salsa, lettuce, fajita veggies, tomatoes, guacamole, shredded cheese, jalapenos, olives, sour cream, and fresh lime. 

In our vegetarian burrito bowl, we added lettuce, black beans, fajita veggies, olives, jalapenos, tomatoes, guacamole, salsa, sour cream, and fresh lime. 

Vegan

Minus the shredded cheese and sour cream, everything for the vegan burrito bowl is the same as the vegetarian bowl. 

In the vegan burrito bowl, we added lettuce, white rice, fajita veggies, tomatoes, black beans, olives, salsa, guacamole, and fresh lime. 

Gluten Free 

Of all of the burrito bowls, the gluten-free burrito bowl is the easiest to make because you can use everything here! There are no limitations when it comes to the bowl based on this shopping haul! Chicken, steak, white rice, brown rice, cauliflower rice, black bean, salsa, shredded lettuce, guacamole, shredded cheese, tomatoes, fajita veggies, sour cream, jalapenos, and olives are all fair game! 

In the gluten-free burrito bowl, we added lettuce, shredded chicken, brown rice, fajita veggies, tomatoes, olives, shredded cheese, salsa, sour cream, guacamole, and fresh lime juice. 

With one shopping haul from Target to get all of the ingredients and your meal prep containers, you will be on your way to a week's worth of burrito bowls for a fraction of the cost as takeout. 

Meal Prep Containers at Target

The other fun thing about this haul is that it works great for parties, too! No matter what kind of lifestyle your guest has there is guaranteed to be a combination that they can enjoy. Place all of the prepared ingredients into your meal prep containers for serving and you have yourself a party! 

Takeout vs. Target: You'll be surprised at the nutritional differences

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

Table of Contents

Skip the weekend take-out and make these easy recipes during meal prep to enjoy all week! They have less sodium, fewer calories, and much less fat. Your wallet and your waistline will be thanking you later. 

Who doesn't love takeout? It's easy - you just call in an order, pick it up and eat it at your desk. But, if we are being honest, making it at home is almost just as easy. Chances are, it's healthier too. Plus, you can cook it up during your meal prep on Sunday and have it ready for any meal of the week; lunch or dinner. Gone are the days when you have to wait until Friday or Saturday night to binge on cartons of takeout. Instead, you can feel good about enjoying any of these three recipes any day or time. 

We have skipped the frying in favor of baking (on a sheet pan), significantly reduced the sodium (hello less bloating and lethargy), and made the recipes extremely cost-effective by shopping for all of the ingredients at Target. It's a triple win! 

We created two vegetarian friendly recipes; one a traditional tofu recipe and one is a spin on sweet and sour shrimp. The third recipe is the tried and go-to recipe for most people that are trying to be healthy, but still enjoy takeout; Teriyaki Chicken and Rice. All three recipes are a guaranteed home run in flavor and nutrition. 

Plus, we have everything portioned controlled thanks to our Good Cook meal prep containers. There will be no more guessing whether or not you are eating too much or not. We all know what happens when we eat straight from the takeout box, don't we? 

Are you ready to take the takeout remix challenge and put these recipes to the test? Let's get cooking! 

Crispy Tofu & Broccoli 

Vegan Sheet Pan Crispy Tofu and Broccoli

Here's what you will need to grab at Target:

Ingredients

1 package extra-firm tofu
1 tablespoon sesame oil
3 tablespoons coconut aminos (or 2 tablespoons tamari)
1 tablespoon arrowroot
6 cups broccoli
1 tablespoon sesame oil
Salt and pepper, to taste

Teriyaki Sauce
½ cup coconut aminos
2 tablespoons honey
2 tablespoons of rice wine vinegar
1 teaspoon sriracha
¼ teaspoon ginger
Pinch of sea salt, to taste

Meal Prep Containers

Once you have all of your ingredients, it's time to get cooking! 

Vegan Sheet Pan Crispy Tofu and Broccoli

Instructions

  1. Press tofu by placing it on a cutting board between several sheets of paper towels, and placing a heavy plate or another cutting board on top. Allow it to sit for 20-30 minutes to drain all excess moisture. This step is important for ensuring crispy edges on the tofu.
  2. Preheat oven to 435℉.
  3. Cut tofu into 1-inch cubes, and place in a bowl. Drizzle tofu with sesame oil, coconut aminos, and arrowroot, and gently toss to evenly coat.
  4. Add chopped broccoli to a bowl, drizzle with sesame oil, and season with salt and pepper.
  5. On a large baking tray, add tofu, making sure to leave some space around the cubes for baking. Add broccoli to the other end of the baking tray.
  6. Bake tofu and broccoli for 25 minutes, tossing once midway for even browning and crisping.
  7. To make the teriyaki sauce, add all ingredients to a saucepan and whisk while heating over medium heat. Allow it to boil for about 1 minute while whisking to thicken.
  8. Serve crispy tofu and broccoli over rice or cauliflower rice, drizzled with teriyaki sauce.

Nutritional comparison:

  • Takeout: 813 calories, 46g Fat, 85g Carbs, 18g Protein, 3,300mg Sodium
  • Target Remix: 437 calories, 13.8g Fat, 64.3g Carbs, 16.9g Protein, 810mg Sodium

This homemade version has just about half the calories, a third of the fat, and a quarter of the sodium!

Sweet & Sour Cauliflower Bites

Sweet & Sour Cauliflower Bites Meal Prep

Here's what you will need to grab from Target:

Takeout vs. Target 3024 × 4032

Ingredients:

  • 1 large head of cauliflower, broken into large florets
  • 2 cups mixed seasonal veggies
  • 2 TBS avocado oil
  • 2 TBS gluten-free (GF) flour
  • 2 cups cooked jasmine rice
  • Diced scallion

Sweet and Sour Sauce:

  • 2 TBS maple syrup
  • 2 TBS Tamari lite
  • 2 TBS apple cider vinegar
  • 1 teaspoon garlic powder
  • 2 TBS ketchup
  • Filtered water, as needed, to thin

Meal Prep Containers:

Instructions:

  1. Preheat oven to 400℉ and line a baking sheet with parchment paper.
  2. Add the cauliflower to a large bowl and toss with avocado oil and GF flour.
  3. Add cauliflower and seasonal veggies to the baking sheet and bake for 20-25 minutes, until the cauliflower is tender-crisp but not soggy.
  4. Meanwhile, whisk together the sweet and sour sauce by adding all ingredients to a small bowl and mixing with a fork.
  5. Once the cauliflower is done baking, remove from the oven and toss with the sauce to lightly coat.
  6. To assemble, divide jasmine rice and cauliflower/veggie mixture between meal prep containers and top with diced scallions.
  7. Store in the fridge for 4-5 days.

Nutrition Comparison:

  • Takeout: 530 calories, 2.5g Fat, 101g Carbs, 10g Protein, 520mg Sodium
  • Target Remix: 296 calories, 7.2g Fat, 52g Carbs, 8.1g Protein, 375mg Sodium

That's half the carbs, more healthy fats, and a third less sodium! Plus, this recipe is plant-based, vegan-friendly, and guarantees a serving of veggies! Compared to sweet and sour shrimp, which would be 870 calories, 154g carbs, 18g fat, 18g protein, and 1,100mg sodium, this version is much healthier!

Teriyaki Chicken and Vegetables

Chicken Teriyai and Veggies

Ingredients:

Meal Base
5 lbs. Chicken Thighs (boneless; skinless)
1 Medium Zucchini (cut into bite-sized pieces)
2 C. Cooked White Rice
1 C. Broccoli Florets
½ C. Snow Peas
½ C. Sliced Carrots
Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base
¾ C. Water
⅓ C. Tamari
⅓ C. Coconut Sugar
2 Tbsp. Rice Vinegar
1 Tbsp. Arrowroot Powder (or cornstarch)
½ Tbsp. Garlic Powder
½ Tbsp. Grated Fresh Ginger
½ tsp. Red Chili Flakes
1 tsp. Onion Powder

Meal Prep Containers: Black, single compartment meal prep containers

Takeout vs. Target 3024 × 4032

Instructions

  1. Combine all teriyaki sauce ingredients (except for arrowroot powder and sesame oil) into a small pot over medium/high heat until it reaches a boil. Then, create a slurry by ladling out 1 cup's worth of the hot liquid into a bowl and add arrowroot powder, whisking well until completely smooth.
  2. Next, whisk the slurry back into the pot and lower the heat to a simmer. Let it reduce/thicken for about 10-15 minutes, stirring consistently until the sauce can coat the back of a spoon. Once the sauce has finished cooking, stir in the sesame oil, remove from the stove, and let it cool for a minimum of 5 minutes to further set.
  3. Preheat the oven to 400℉ and line a sheet pan with foil.
  4. Place chicken thighs on the lined sheet pan and pour about ⅓ of the teriyaki sauce over the chicken. Flip the thighs and pour another ⅓ of the sauce over them, ensuring they are well-coated.
  5. Optional: Reserve the remaining ⅓ of the teriyaki sauce for serving with the meal.
  6. Place the chicken on the middle oven rack and cook for 15 minutes. Then, flip the chicken and cook for another 10-15 minutes or until it reaches an internal temperature of 165℉.
  7. When the chicken is nearly done, steam the carrots for about 5 minutes, then add the remaining veggies and steam for another 5-8 minutes, or until the broccoli and snow peas are vibrant green and all veggies are tender but still firm.
  8. Once the chicken is done, slice or dice it into bite-sized pieces and serve with rice and veggies. Optionally, drizzle with extra teriyaki sauce and sprinkle with sesame seeds.
  9. Store and enjoy!
Teriyaki Chicken and Vegetables

Nutritional comparison:

  • Takeout: 738 calories, 105g Carbs, 15g Fat, 50g Protein, 2,540mg Sodium
  • Target Remix: 424 Calories, 51g Carbs, 7g Fat, 39g Protein, 1,511mg Sodium

This homemade version has half the carbs, half the fat, 1,000mg less sodium, and is much more flavorful, colorful, and delicious!

Have we convinced you to give takeout at home a try? 

If so, head to Target, grab all of your ingredients, plus your meal prep containers and then head home to start cooking! We would love to see what you make, so don't forget to tag us on Instagram, @Mealpreponfleek, so we can share your healthy takeout remix! 

compare take out food vs home made

18 Meal Preps Under $5 per Serving

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One of the reasons many people get into meal prepping is to save money. A recent study suggests the average American spends around $13 on lunch 5 days per week by eating fast food or at quick restaurants. Let's be honest, $13 for lunch is probably on the modest side compared to some people's spending habits. That's around $65 per week and $260 per month. If you could have the same meal, or better, at even $5 per meal that would only be $25 per week and $100 per month. That would be a savings of $40 per week and $160 per month. That's huge! In order to help you get on track with your finances by making quality meals for meal prepping that you and your entire family will enjoy, we have put together a simple list of 18 recipes under $5 per serving!

Beef & Vegetable Fried Rice

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

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

Sheet Pan Chicken Fajitas

Simplify prep and clean up with these sheet pan chicken fajitas and let the oven do all the work. They're ready in a flash and great for all kinds of diets!

(Carbs: 11g - Protein: 38g - Fat: 8g)

Breakfast Taco Bowls

No need to wait for lunch to enjoy taco flavor! These breakfast bowls are chock full of protein and hearty air-fried potatoes to start the day off strong.

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

Cajun Stuffed Peppers

These spicy, Cajun-style stuffed peppers are high protein, high fiber meals with staying power. Paleo-compliant and zero added sugars make this recipe ideal for Whole30 lifestyles.

(Carbs: 20g - Protein: 27g - Fat: 22g)

Chicken Zucchini Burgers

Ground chicken makes a great alternative for these paleo and whole30 compliant Chicken Zucchini Burgers. High protein. Gluten Free. 

(Carbs: 55g - Protein: 40g - Fat: 15g)

Taco Seasoned Ground Beef & Sweet Potato Hash

This one-pan sweet potato and ground beef hash is full of protein, fiber, and vitamins to start the day off right. Seasoned with taco seasonings and served with salsa, you don't have to wait until dinner to get your taco fix!

(Carbs: 23g - Protein: 38g - Fat: 23g)

Teriyaki Chicken & Vegetables

This easy to make sheet pan teriyaki chicken and classic sides really come together and packs in the flavor thanks to its delicious, homemade teriyaki sauce! Plus, it's gluten-free compliant!

(Carbs: 51g - Protein: 40g - Fat: 7g)

Vegetarian Chorizo & Quinoa Stuffed Peppers

You won't miss the meet with this smoky and spicy vegetarian stuffed peppers! Chewy quinoa and soy chorizo provide hearty texture along with fire roasted corn for a southwestern inspired dish that feeds hunger without a ton of calories.

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

Sheet Pan Chicken & Asparagus

This sheet pan chicken and asparagus are perfect for your weekly meal-prep as well, because it tastes great no matter if it's hot or cold!

(Carbs: 9g - Protein: 30g - Fat: 11g)

10-Minute Chili

It doesn't get any easier than this! Keeping a recipe on hand for 10-Minute Chili Meal Prep makes for a fast and easy Sunday meal prep, a quick 10-minute weeknight dinner, or even a fast game day meal. Paleo. Gluten-free. Whole30. 


(Carbs: 7g - Protein: 23g - Fat: 18g)

Oven Baked BBQ Chicken

Bursting with classic BBQ flavors that taste (and look) like it was just freshly grilled, you'll love this easy, oven-baked BBQ chicken and veggies meal prep recipe! 

(Carbs: 53g - Protein: 38g - Fat: 26g)

One Pot Bacon Cheeseburger Pasta

Satisfy your cravings for a bacon cheeseburger in a comforting pasta dish with this easy One Pot Bacon Cheeseburger Pasta recipe. Perfect for a weeknight dinner that the whole family will love.

(Carbs: 63g - Protein: 43g - Fat: 41g)

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

Sweet & Sour Mushrooms

This vegan twist on an Asian takeout favorite lets mushrooms do the heavy lifting for a hearty texture and dose of antioxidants with bell peppers and fresh pineapple!

(Carbs: 76g - Protein: 11g - Fat: 9g)

Garlic & Herb Chicken Drumsticks w/ Patty Pan Squash

This One Pan Garlic and Herb Chicken Drumsticks With Patty Pan Squash meal prep recipe is full of rich, buttery herb flavors with both the drumsticks and patty pan squash cooked in a single pan.

(Carbs: 7g - Protein: 29g - Fat: 24g)

Mexican Zucchini Boats

These Mexican Stuffed Zucchini Boats, aka Taco Zucchini Boats are a delicious and healthy twist on traditional Mexican cuisine.

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

Slow Cooker Stuffed Cabbage Soup

The slow cooker does the work in this high-protein beef and cabbage soup. Full of vegetables and fiber-rich brown rice, this soup is a complete meal with plenty of servings for easy reheating on busy days!

(Carbs: 44g - Protein: 33g - Fat: 13g)

Low Carb Buffalo Chicken Mini Bell Peppers

Mini peppers are stuffed with high-protein Buffalo chicken in this low-carb snack. Cream cheese, cheddar cheese, and mayonnaise add a rich creamy texture, while hot sauce adds a spicy kick! They're like stuffed pepper sliders.

(Carbs: 8g - Protein: 15g - Fat: 22g)

BBQ Pulled Mushrooms

These barbecue pulled mushrooms are a meatless way to enjoy the sweet and savory smoked flavor of barbecue. Served over rich polenta with a side of creamy coleslaw, this recipe is sure to please vegetarians and meat-eaters alike!

(Carbs: 60g - Protein: 8g - Fat: 15g)

Portobello Mushroom Fajita Bowls

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Portobello mushroom fajita bowls make for a healthy meal prep you can assemble quickly and take on the go! No tortilla required!

Vegetarian, hearty, and packed with the umami goodness of portobello mushrooms, these fajita bowls are easy to make. We love how these flavors just seem like they're made for each other. And we also love how this dish is great to pack for an on-the-go lunch, or a dinner you have to just reheat and eat! Gluten free, too, and suitable for both vegetarians and vegans.

Portobello Mushroom Fajita Bowls Ingredients

Portobello Mushroom Fajita Bowls
  • 1 cup brown rice
  • 4 large portobello mushrooms
  • ½ green bell pepper sliced ½-inch thick
  • ½ red bell pepper sliced ½-inch thick
  • ½ yellow bell pepper sliced ½-inch thick
  • ½ red onion sliced ½-inch thick
  • ¼ cup olive oil
  • 2 tsp chili powder
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • 1 tsp kosher salt or to taste
  • ½ tsp smoked paprika
  • 14.5 ounces canned black beans, drained and rinsed
  • ⅓ cup chopped cilantro
  • Sliced avocado, optional, for serving
  • Salsa, optional, for serving
  • Lime wedges, optional, for serving

How to Make Portobello Mushroom Fajita Bowls

Portobello mushroom fajita bowls

Ok, we know this looks like a lot of ingredients, but don't panic. A LOT of them are spices you're likely to already own, and some of them are pantry staples such as rice and beans. So, we start by preheating the oven and prepping a sheet pan with nonstick spray.

Then cook the rice, and while that's going on, toss the mushrooms with oil along with bell peppers, onions, spices, and salt. Spread it all out on the sheet pan and roast all the veggies for 25 to 30 minutes. Once it's ready, remove from the oven, add the black beans and cilantro; stir everything together so the flavors are good and combined. That's pretty much it!

Portobello mushroom fajita rice bowl ingredients on a sheet pan

How to Store and Serve Mushroom Fajita Bowls

Well, we love a good bowl, because it's basically a one-dish meal. All your veggies and food groups and flavors in one bowl. You can prep and store this in the fridge in airtight containers for up to 4 days. Feel free to freeze it, too, which will work with no problem (Yes! You can freeze rice!). This is easy to reheat in a casserole dish in the oven, covered with foil, or in the microwave. It's your call!

Serve them just as they are, or offer toppings alongside such as sliced lime wedges, additional cilantro, sour cream (or plain yogurt, Greek or otherwise), salsa, avocado slices, or maybe even shredded cheese. Tortilla chips would be fun for dipping, or you can even wrap them up in tortillas like very stuffed burritos. So many options!

Substitutions and Alterations

You could use other types of mushrooms, just as long as they are hearty enough. They may take less time to cook because portobello mushrooms tend to be pretty substantive. Just keep an eye on them and cook for less time, and check them.

Any kind of bell pepper works, so if you only have red or green, that's fine. But we like all the colors going on here.

Add some chicken thighs to the sheet pan ingredients and shred the chicken before tossing it all together and serving.

Use brown or white rice, or feel free to cook up some cauliflower rice to make this a lower-carb option.

MORE GREAT MUSHROOM DISHES!

Portobello Veggie Fajitas

Portobello Mushroom Fajita Bowls

Portobello mushrooms make for a hearty fajita bowl you can take on the go, no tortilla required!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: dinner, Lunch, main, Main Course
Cuisine: American, Mediterranean, Mexican
Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
Keyword: bowl, healthy, Meal Prep, one-pot, quick
Servings: 4
Calories: 429kcal
Author: Nick Quintero

Ingredients

  • 1 cup brown rice
  • 4 large portobello mushrooms
  • ½ green bell pepper sliced ½-inch thick
  • ½ red bell pepper sliced ½-inch thick
  • ½ yellow bell pepper sliced ½-inch thick
  • ½ red onion sliced ½-inch thick
  • ¼ cup olive oil
  • 2 teaspoon chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt or to taste
  • ½ teaspoon smoked paprika
  • 14.5 ounces canned black beans drained and rinsed
  • ⅓ cup chopped cilantro
  • Sliced avocado optional, for serving
  • Salsa optional, for serving
  • Lime wedges optional, for serving

Instructions

  • Preheat oven to 425°F. Spray a large sheet pan with nonstick cooking spray or oil.
  • Cook rice according to package directions; set aside.
  • Use a spoon to remove the gills from the mushrooms and cut into ½-inch thick slices. Toss with the bell peppers, onion, olive oil, spices and salt; arrange in an even layer on the sheet pan.
  • Transfer pan to oven and roast for 25 to 30 minutes.
  • Remove pan from oven and add the black beans and cilantro to the pan, stirring to combine.
  • Divide the cooked brown rice between 4 meal prep containers and top each with a quarter of the mushroom fajitas.
  • Cover and refrigerate up to 5 days. To serve, heat to steaming and top with sliced avocado, salsa, and a lime wedge, if desired.

Video

Nutrition

Serving: 1meal | Calories: 429kcal | Carbohydrates: 62g | Protein: 13g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.003g | Sodium: 1006mg | Potassium: 915mg | Fiber: 12g | Sugar: 4g | Vitamin A: 1079IU | Vitamin C: 63mg | Calcium: 80mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Meet Mark Sisson | Mark's Daily Apple and Primal Blueprint

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Table of Contents
Mark Sisson Keto Restet

Mark Sisson is an American fitness author and blogger, and a former distance runner, triathlete and Ironman competitor. Sisson finished 4th in the February 1982 Ironman World Championship. Sisson was born in Maine and is the oldest of four siblings. (Wiki)

We had the pleasure of catching up with Mark to get his thoughts on life, being an entrepreneur, what motivates him, and his experimentation with the Keto Diet. Here is what gives Mark the edge: 

Lifestyle

MPOF: What does Mark Sisson do for his birthday?

Mark: I don't do anything really. For me it's just another day. I'm not trying to avoid the inevitable or make it feel like something that it's not. In some respects everyday feels like my birthday. On the other hand, my wife tries to make a big deal of it. So, this year we had a family dinner with about 16 family memebers.

But, I didn't take the day off… I just went with the flow.

MPOF: What is the first 5-30 minutes of your day like? Do you have a morning routine?

Mark: Typically I wake up without an alarm clock. I sleep on a Chilipad, which is a water circulating cooling device that keeps my mattress cool, so I sleep well at night. As I wake up, the pad warms up to match the circadian rhythm of my body, and I usually get up around 6:30am.

Then I feed the dogs, make a robust pot of coffee, read the WSJ and LA Times and try to do all the puzzles in the LA Times.

I don't have breakfast. Just a cup of coffee then I cruise into the day from there.

MPOF: Why coffee? Why not tea or some other caffeinated drink?

Mark: I just like the coffee. I like the taste of it and the pageantry of making it. This is a part of my life that keeps me grounded. If I had all the money in the world and had access to any great morning concoction, I'd still have a cup of coffee every day.

You may have seen the headlines that, coffee is helping people live longer. There has been resurgence in looking at the benefits of coffee… maybe it's the anti-aging benefits, anti-inflammatory, or cognition benefits of coffee.

MPOF: Do you have a particular brand of coffee that you like?

Mark: I pretty much like all brands of coffee. As long as it's a dark roasted and the more robust the better. My favorite brand would be Caveman, but I'm not the kind of snob that won't go to Starbucks or whatever is closest. All I add is a little heavy whipping cream and maybe a pinch of sugar.

MPOF: What is your work schedule like?

Mark: My commute is literally down the hall, because I work out of my house. So, I'm typically at my desk well before 8am.

MPOF: I saw you have a pebble mat and a leaning post at your desk. Tell me about that.

Mark: Yeah, it's kind of a cool thing. It looks like a welcome mat but it's made from a couple hundred smooth rocks that are glued onto the mat in a way that, when I stand on it, it gives a different sensation on the bottom of my feet. (Mark works barefoot)  And with the leaning seat, it's not just about standing up at a desk, it's about how many postural changes you can make throughout the day that's going to lead you to greater alertness and posture, but may decrease inflammation and back pain, may open up the hips, and more.

Fitness

MPOF: What types of exercise routines do you have?

Mark: I go to the gym or go paddling. My favorite thing is paddling, but that takes more time then I usually allocate to exercising. If I go to the gym, it only takes about an hour. The great thing about the gym, to me, the that there is a social component to the guy. So, it's very much a social time for me.

My workout is geared towards not getting injured…because at my age, injury is a very real thing. But my favorite thing to do is play Ultimate Frisbee. I've played every Sunday, unless I'm out of town, for the past 13 years. I look forward to it all week.

If I had to pick one preferred exercise, I would have to pick sprints. It's my favorite type of exercise because it's efficient; you can do it in a very short period of time and be "energetically tired." Because they are sprints, you're increasing bone mass, bone density, build muscle mass, and increase aerobic capacity. All the things I want to keep, or at least not lose as I get older.

mark sisson fitness
photo: Mark's Daily Apple

MPOF: How do you set yourself up for success mentally?

Mark: The time spent in the gym is easy to get through. It's easy for me, it's just not fun. Unlike paddling or Frisbee, where if I have to do it then get back to work, it's like damn.

MPOF: Is there anything else you do to set yourself up for success mentally?

Mark: I think it is part of our make up… maybe it's in our DNA? I just always feel compelled to always be doing something, to producing something or creating. Sometimes I think it's to a fault because I have so much going on. It forces me to wake up in the morning going, "I have to get to this/that."

MPOF:  You have basically been a guinea pig for your tests and experiments with regard to health and wellness. How do you determine what you're going to try next?

Mark: I keep educating myself and keep doing research. As I recognize a place in the world for me to explore that topic, or develop a product in that category, I do so. For example, when I was writing my book, I couldn't get a publisher to publish it, so I self published… and because I self published that book, I self published the next seven books that I wrote and started a publishing company. Now I've published over 25 other books by other authors just because I saw there was a need for it.

Food and the Keto Diet

MPOF: Is there anything you're tried that you thought, nope this is not for me?

Mark: Well yeah, a lot of thing. I've had business failures that I thought I would try, and made the wrong choices early on, and had to pivot away from that. Or, in terms of eating strategies, I used to be a carb centric consuming endurance athlete for most of my life. I thought that consuming 500-1000g of carbs per day was what I needed to do to fuel my body for all the miles I'm putting on my body.

We're a big fan of the N=1 strategy - the experiment of one. You educate yourself, you find out about the latest techniques and strategies, and then mindfully you engage in them and observe what the effects are.

Mark Sisson Keto Reset Book

MPOF: How does Keto and the Keto Reset book fit into the N=1 Strategy?

Mark: Keto is a recent shortened version of the word Ketosis. There is also Ketogenesis which is a term for the process by which your liver takes fat and produces ketones.

"Keytones are a type of fuel that your muscles can use, the heart can use, and the brain can use."

Ketosis is the presence of excess ketones in the blood stream. It was the point at which your body was making so many of these ketone bodies as a byproduct of the fat metabolism. But ketosis isn't the goal.

The goal of ketosis is to be metabolically efficient, or metabolic flexibility, to be able to burn fat and at a relatively high level of output. For the purpose of generating ketones and have your brain use those ketones so it doesn't have to rely on glucose and to have your muscles s good at burning fat that they really don't need glucose.

So for me, it has become more of a lifestyle where I've trained my body to be very efficient at converting food to energy, less reliant on carbohydrates, to a point where the body start to take on repair and restoration characteristics.

BTW… I'm not advocating for people to be in ketosis all the time. I'm not in ketosis all the time. I spent two months deep in ketosis to experience it and write the book, but I like to eat other kinds of foods.

Get deeper into Mark's thoughts on Keto, click here

MPOF: What's the difference between High Fat Low Carb (HFLC) and Keto?

Mark: There are degrees of participation here. I was HFLC for 10 years. Pretty much anyone who is primal is eating a high amount of healthy fat and moderate amount of healthy carbs. But that won't get you into ketosis.

Going keto is like the next level of participation of this strategy. And I call it a strategy because it's a tool that you can use when you need to burn fuel more efficiently and ultimately with less free radical damage.

In the Keto Reset Diet book, we ease into it. We spend 21 days getting people in to a low carb routine so they become better at burning fat. Then there is a mid-term exam halfway through the book to help people gauge how they feel. If they pass the mid-point test, then we spend the next 6 weeks in keto. That where you get the maximum efficiency and utility. You really need to be in ketosis for 6 weeks.

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MPOF: Is it something that's manageable outside the home? Eating out for example.

Mark: Well there are two thing about keto that are great:

  1. Your appetite is mitigated so you don't feel like you need to find a restaurant to satisfy cravings. If there is not a restaurant around you can just skip a meal. The really cool thing is that when you're in keto, if you skip a meal, you're more keto than ever.
  2. I've never found a restaurant (other than fast food) that didn't have something that fit my eating style. It's a simple as using a couple kind words and making a request to the waiter. "Can you make me an ommlett, cooked in butter, and I'll pay extra for the butter." Or "Can you make me a big salad with a whole bunch of olive oil and vinegar."

Motivation and Success

MPOF: If someone was to come to you and say, Im struggling t get started, what are three tips you'd give them to get started:

Mark:

  1. Cut out all the sugar in your life.
    1. I think that the less amount of glucose/sugar you eat in your life the longer you'll live and the healthier you'll be.
  2. Cut out industrial seed oils (corn oil, soybean oil, canola oil)
    1. Defer to avocado oil, coconut oil, extra virgin olive oil
  3. I don't care what program you're engaging in, make vegetables the basis of your diet. They are one of the healthiest things you can eat.

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

Mark: Richard Branson is one of the great business idols because he took the concept of a brand and he grew it across multiple different channels. He took it from music, to airlines, to resorts, and clothing. He took the Virgin brand and applied it to a lifestyle brand. That's what I'm trying to do that with Primal.

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