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The Best Turmeric Scrambled Eggs for Breakfast

April 8, 2025 by Nick Quintero 10 Comments

keto whole30 high protein breakfast

There’s something about starting the day with scrambled eggs and sausage that just makes the world feel a little more manageable. I’ve been making this for years, and turning it into a weekly breakfast meal prep has honestly been a game-changer for how I eat during the week.

I used to save meals like this for weekends, but why wait for Sunday? These turmeric scrambled eggs are super easy to make ahead, packed with protein, and they reheat really well—so now I get that same feel-good breakfast on a Monday, Tuesday, or whatever day needs a little extra boost.

Before we dive in…

If you’re tired of overthinking meals each morning, check out the Workweek Lunch Meal Planner. It’s what I use when I don’t want to scroll for recipes or guess what to prep. You’ll save time, eat better, and finally feel organized—without any of the diet culture noise.


What's better than waking up to a breakfast of scrambled eggs and sausages on a Monday morning? Talk about setting your week off right?

Yes! Or Tuesday, Wednesday, Thursday or even Friday! We have taken one of our favorite Sunday morning breakfast recipes and transformed it into this super easy Turmeric Scrambled Egg Meal Prep.

Why turmeric?

Besides adding a gorgeous yellow hue, turmeric comes with real health benefits. It’s anti-inflammatory, full of antioxidants, and gives your breakfast a slightly earthy, peppery flavor that works surprisingly well with eggs. I’ve also found it’s a great way to level up plain scrambled eggs and make the whole dish feel more nourishing.

photo via: Health.com

How to Make Turmeric Scrambled Egg Meal Prep

It's the same as making scrambled eggs, except better! Add the turmeric and parsley, along with the salt and pepper, to a bowl of eggs and milk. Whisk it all together (the longer you do, the fluffier the eggs will be), and then cook it over low heat in a skillet.

Serve it with your favorite steamed veggie (broccoli is of course one of our go-tos), along with some sausage of your choice. You'll love this, and we think you'll make this turmeric scrambled egg meal prep a regular player in your breakfast rotation. (Or dinner. We know breakfast for dinner is good!)

What Are the Benefits of Turmeric?

Turmeric is actually a rhizome, like ginger (they're in the same family). It gives curry dishes a bright yellowish-orange hue and traditional Indian and Ayurvedic cooking use it extensively—we're talking centuries.

You can buy turmeric fresh, like ginger (it even has a similar papery exterior as ginger), or ground. This recipe calls for ground, which is more widely available and easier to incorporate. As an ingredient, turmeric brings an earthy, slightly peppery taste to anything it's cooked with. It also happens to be loaded with antioxidants. The turmeric gives it a supercharge boost with tons of health benefits, plus this is ready to go in less than 5 minutes. It sounds like this meal prep is as slow and easy as a Sunday morning.

Turmeric Scrambled Egg Meal Prep Ingredients

  • 4 large eggs
  • 2 tbsp. milk
  • 2 tsp. ground turmeric
  • ½ tsp. dried parsley
  • Salt & black pepper to taste
  • Steamed veggie of choice
  • Pre-cooked sausage of choice

Substitutions and Alterations

  • Feel free to use plant-based milk if needed.
  • Use a teaspoon or so of butter in the pan (or ghee) instead of nonstick spray if desired.
  • Turmeric also tastes good with cilantro. Cut the dried parsley and stir in a couple of tablespoons of chopped fresh cilantro, if you've got it on hand and are looking for a way to use it up. Chives would also work here, too.
  • For an earthier taste, add ¼ teaspoon of ground cumin and/or coriander to the mix of eggs and turn while whisking.

Tips for Scrambled Eggs

  • Scrambled eggs like to be cooked low and slow. If you start them off too hot, they'll burn and they won't develop those lovely fluffy curds that we all adore in a good batch of scrambled eggs.
  • Whisk your eggs and milk together thoroughly, which helps to make them fluffy.

How to Store Turmeric Scrambled Eggs

Of course, these keep great in the fridge in a sealed meal prep container for up to 4 days. You can reheat this all in the microwave or over the stovetop, or maybe even in a low oven, as long as you cover the whole thing with foil (you don't want the eggs to dry out.)

We don't recommend freezing scrambled eggs, however.

Final Thoughts

This is one of those “barely a recipe” kind of meal preps—but it delivers every time. I’ve made fancier egg dishes, but I keep coming back to this one because it’s quick, reliable, and keeps me full for hours. Try it this week and let me know what you think.

If you want more high-protein breakfast ideas like this, the WWL Meal Planner has your back. I use it every week to keep breakfast (and life) simple.

healthy egg breakfast recipe

Turmeric Scrambled Eggs

Give your breakfast an antioxidant boost by adding turmeric to your morning eggs. Paired with your favorite steamed veggies and sausage for a protein and fiber packed meal!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 10 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 servings
Calories: 302kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 2 tbsp. milk of choice
  • 2 tsp. dried turmeric
  • ½ tsp. dried parsley
  • salt & pepper to taste
  • 1 cup Broccoli steamed
  • 8 small pre-cooked sausages brand of choice
Get Recipe Ingredients

Instructions

  • Spray a small frying pan with nonstick cooking spray and bring to a medium heat.
  • In a small bowl, whisk together the eggs, milk, turmeric, parsley, salt & pepper.
  • Transfer the eggs to the heated pan. Cook 2-3 minutes stirring the eggs constantly to break them apart.
  • Flip the eggs and cook another 2-3 minutes, or until desired.
  • Transfer the eggs to two meal prep containers, divide them evenly.
  • Add steamed vegetable and sausage!

Notes

Nutrition Per Breakfast Prep:
29g Protein, 18g Fat, 6g
 
WW Smart Points= Green:10  Blue:6  Purple:6

Nutrition

Serving: 1meal | Calories: 302kcal | Carbohydrates: 6g | Protein: 29g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
turmeric eggs, broccoli, and sausage

Low Carb Buffalo Chicken Mini Bell Peppers

February 17, 2025 by Nick Quintero 2 Comments

Low Carb Buffalo Chicken Mini Bell Peppers

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

Table of Contents
  • The Best Keto Stuffed Mini Peppers
  • How to Make Buffalo Chicken Mini Peppers
  • How to Serve and Store Low-Carb Buffalo Chicken Mini Bell Peppers
  • Substitutions and Alterations
  • Low Carb Buffalo Chicken Mini Bell Peppers Ingredients: 
Low Carb Buffalo Chicken Mini Bell Peppers

The Best Keto Stuffed Mini Peppers

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

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

Low Carb Buffalo Chicken Mini Bell Peppers

How to Make Buffalo Chicken Mini Peppers

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

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

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

Low Carb Buffalo Chicken Mini Bell Peppers

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

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

Substitutions and Alterations

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

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

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

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

Low Carb Buffalo Chicken Mini Bell Peppers

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

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

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

Low Carb Buffalo Chicken Mini Bell Peppers Ingredients: 

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

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

  • Grilled Mediterranean Shrimp Packet
  • Low Carb / Keto Meal Plan
  • Spiry Air Fryer Shrimp
  • Week 32 Keto Meal Plan
Low Carb Buffalo Chicken Mini Bell Peppers

Low Carb Buffalo Chicken Mini Bell Peppers

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Creamy Garlic Zoodles with Chicken

September 29, 2024 by Nick Quintero 2 Comments

Creamy Garlic Zoodles with Chicken

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

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

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

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

Creamy Garlic Zoodles with Chicken

Creamy Garlic Zoodles with Chicken Ingredients:

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

How to Make Creamy Garlic Zoodles with Chicken

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

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

How to Store and Serve Creamy Garlic Zoodles with Chicken

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

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

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

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

Substitutions and Alterations

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

FAQs

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

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

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

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

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

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

MORE ZOODLE LOVE!

  • Eggplant Meatballs and Zoodle Meal Prep
  • 10 Minute Pad Thai Zoodles
  • Zoodle Meal Prep
Creamy Garlic Zoodles with Chicken

Creamy Garlic Zoodles with Chicken

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

Ingredients

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

Instructions

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

Nutrition

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

Easy White Chicken Chili (Healthy + Gluten Free)

September 25, 2024 by Nick Quintero 2 Comments

White Chicken Chili

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

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

Table of Contents
  • How long will White Chicken Chili last for?
  • Can White Chicken Chili be frozen?
  • White Chicken Chili Ingredients:
  • How do you make White Chicken Chili?
  • How to portion White Chicken Chili?
  • More soup and chili meal prep recipes:
  • Other tips for making White Chicken Chili:

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

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

White Chicken Chili

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

How long will White Chicken Chili last for?

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

Can White Chicken Chili be frozen?

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

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

White Chicken Chili

White Chicken Chili Ingredients:

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

How do you make White Chicken Chili?

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

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

White Chicken Chili

How to portion White Chicken Chili?

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

More soup and chili meal prep recipes:

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

  • Fall flavor crockpot cooking at its finest with Crockpot Pumpkin Chili Meal Prep
  • A traditional beef chili made simple 10 Minute Chili Meal Prep
  • Go for this meal prep recipe when you want to turn up the heat Spicy Italian Sausage and Tortellini Soup
  • A vegan spin on this classic Italian soup Instant Pot Minestrone Soup
  • If you love lentils, try our Slow Cooker Lentil Soup and Crockpot Golden Lentil Soup
  • Vegan Italian cooking Vegan Lasagna Soup
  • Gluten-free Mexican cuisine Instant Pot Chicken Enchilada Soup
  • Avocado lovers rejoice! Chilled Avocado Soup Meal Prep
  • This soup is for our bacon lovers Low Carb Bacon Cauliflower Soup
  • A hearty seafood soup Cauliflower & White Bean Soup with Shrimp Meal Prep
  • Our newest vegan stew. It's SO good! African Peanut Stew
  • Top your favorite rice with our Jamaican Beef Stew
  • Restaurant-style ramen Chicken Ramen Meal Prep
  • Easily bring worldly and bold flavors into your life with our Gazpacho Meal Prep

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

White Chicken Chili

Other tips for making White Chicken Chili:

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

White Chicken Chili

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

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

Yes, You CAN Meal Prep Pancakes!

September 1, 2024 by Nick Quintero 28 Comments

Yes, You CAN Meal Prep Pancakes!
Table of Contents
  • Why Coconut Flour
  • Meal Prep Pancake Options
  • Meal Prep Pancake Ingredients
  • How to Freeze
  • How to Store
  • 3 Ways to Reheat:
    • 1. Reheating Pancakes in the Microwave
    • 2. Reheating Pancakes in the Oven
    • 3. Reheating Pancakes in the Toaster

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

Yes, You CAN Meal Prep Pancakes!

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

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

Yes, You CAN Meal Prep Pancakes!

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

Why Coconut Flour

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

Yes, You CAN Meal Prep Pancakes!

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

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

Meal Prep Pancake Options

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

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

Yes, You CAN Meal Prep Pancakes!

Meal Prep Pancake Ingredients

Pancakes

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

How to Freeze

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

Prepare for Freezing:

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

How to Store

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

3 Ways to Reheat:

1. Reheating Pancakes in the Microwave

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

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

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

2. Reheating Pancakes in the Oven

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

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

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

3. Reheating Pancakes in the Toaster

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

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

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

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

Yes, You CAN Meal Prep Pancakes!

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

Ingredients

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

Toppings, optional

  • Almond Butter
  • strawberries
  • maple syrup
Get Recipe Ingredients

Instructions

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

Video

Notes

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

Nutrition

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

Easy Steak and Potato Bites

August 17, 2024 by Nick Quintero 2 Comments

Easy Steak and Potato Bites

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

Easy Steak and Potato Bites

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

Easy Steak and Potato Bites

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

Easy Steak and Potato Bites

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

Easy Steak and Potato Bites

Why Sirloin Steak?

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

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

Easy Steak and Potato Bites Ingredients:

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

For Mushrooms 

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

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

  • Garlic Pepper Beef
  • Crockpot Beef with Sugar Snap Peas
  • Korean Beef Bowls
  • Five-Spice Beef and Broccoli
  • Kofta Kebab Meal Prep
Easy Steak and Potato Bites

Easy Steak and Potato Bites

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

Ingredients

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

For Mushrooms

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

Instructions

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

Nutrition

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

How to Make Extra Crispy Pork Chops and Roasted Vegetables

August 14, 2024 by Nick Quintero Leave a Comment

Crispy Pork Chops and Roasted Vegetables
Table of Contents
  • How long will Crispy Pork Chops and Roasted Vegetables last for?
  • Can Crispy Pork Chops and Roasted Vegetables be frozen?
  • Crispy Pork Chops and Roasted Vegetables Ingredients:
  • How do you make Crispy Pork Chops and Roasted Vegetables?
  • How to portion Crispy Pork Chops and Roasted Vegetables?
  • Swaps and Alterations:
  • More crispy meal prep recipes:
  • Other tips for making Crispy Pork Chops and Roasted Vegetables:

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

Crispy Pork Chops and Roasted Vegetables

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

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

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

Can Crispy Pork Chops and Roasted Vegetables be frozen?

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

Crispy Pork Chops and Roasted Vegetables

Crispy Pork Chops and Roasted Vegetables Ingredients:

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

For Vegetables  

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

How do you make Crispy Pork Chops and Roasted Vegetables?

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

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

Crispy Pork Chops and Roasted Vegetables

Next, grab two more bowls - one for the breading and another for the egg and Dijon mustard. Mix the breadcrumbs, herbs de Provence, garlic powder, and sea salt in one bowl, and set aside. Crack the egg into the other bowl and mix with Dijon mustard. Take each pork chop and dip it in the egg & mustard mixture, shake off any excess, and dredge it in the breadcrumb mix. Repeat this process until all of the pork chops are covered. Place the breaded pork chops on the sheet pan with the vegetables and bake for 15 minutes. Flip the chops and vegetables, then bake for another 15 minutes. After the second flip and additional cook time in the oven, you have crispy pork chops and roasted vegetables. We told you that was easy!

Crispy Pork Chops and Roasted Vegetables

How to portion Crispy Pork Chops and Roasted Vegetables?

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

Swaps and Alterations:

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

More crispy meal prep recipes:

  • Crispy Sheet Pan Tofu
  • Sheet Pan Crispy Tofu and Broccoli
  • Crispy Fish Sticks
  • Pesto Noodles With Crispy Chicken Bites
  • Baked Breaded Zucchini Bites with Marinara
Crispy Pork Chops and Roasted Vegetables

Other tips for making Crispy Pork Chops and Roasted Vegetables:

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

Crispy Pork Chops and Roasted Vegetables

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

Equipment

  • sheet pan

Ingredients

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

For Vegetables

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

Instructions

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

Nutrition

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

Kid Friendly Back To School Lunch Ideas

August 14, 2024 by Nick Quintero Leave a Comment

Kid Friendly Back To School Lunch Ideas
Kid Friendly Back To School Lunch Ideas

These kid-friendly lunch cubes are full of protein, veggies, fruit, and crackers for three satisfying lunches packed with nutrition. Best of all, they’re easy to assemble with no cooking, making meal prep a breeze!

Kid Friendly Back To School Lunch Ideas

By now, you know that our favorite meal prep 'tool' is the containers we use to put our meals in! But that doesn't stop at us -- it runs right down the family line and applies to the meals we make our kids, too! 

That's why I have been loving these lunch cubes from GoodCook! Not only are they the perfect size for the kiddos, but they have two lower compartments for sides or snacks and a removable tray that's perfect for a sandwich or an entrée. The containers can also be used with or without their trays, making them even more versatile for all kinds of lunch options! 

Kid Friendly Back To School Lunch Ideas

The lunch cubes are more than just for meal prep! They can also be used for storing leftovers! They are also microwave and dishwasher safe, making them perfect for reheating and cleaning up! 

Now that you know allll of the reasons why we love these containers let's dive into these three no-cook meal ideas for the kiddos! 

Kid Friendly Back To School Lunch Ideas

I will start by saying these lunch ideas are 100% customizable to what you have on hand and what your kids enjoy eating! Since they also require no cooking, it's a great way to get the kids involved in starting to meal prep and/or help in the kitchen! I love bringing the kids to the store and letting them pick the fruits and veggies they like, so they feel like they have a say in their eating. 

Related: 17 No Reheat Meal Prep Recipes

Kid Friendly Back To School Lunch Ideas Ingredients:

Cube 1 

  • ½ cup strawberries 
  • ¼ cup baby carrots
  • 1 celery stalk, cut into sticks 
  • 2 oz. Buffalo turkey 
  • 2 oz. Cubed pepper jack cheese 
  • 1 oz. crackers of choice

Cube 2 

  • ½ cup grapes
  • ½ cup gluten-free pretzels 
  • 1 gluten-free everything bagel
  • 2 slices of deli ham
  • 1 slice of American cheese 
  • ⅓ cup baby spinach 

Cube 3 

  • 2 slices of gluten-free bread
  • 2 tablespoon nut butter 
  • 2 tablespoon jelly 
  • ½ cup cubed melon
  • ½ cup cheese crackers 
Kid Friendly Back To School Lunch Ideas

Lunch cube one might be my favorite because it's like a mini snack box vs. a traditional lunch! You can use any fruits and veggies that you'd like, any deli meat/fresh baked chicken/plant-based deli meats and cheese, and your favorite crackers! 

Kid Friendly Back To School Lunch Ideas

Nothing tastes better than a traditional lunch with a sandwich, fruit, and something crunchy like chips or a pretzel. This was what I had for lunch almost every day as a kid! This was also my favorite beach lunch! As above, the same applies to this meal. Swap the fruit and pretzels for things your kids love! The bagel can be subbed with bread, pita, a bagel thin, etc. The deli meat and cheese can easily be switched with vegan alternatives. 

Kid Friendly Back To School Lunch Ideas

Related: Back to School Meal Prep Recipes

Lunch Cube Three - The classic PBJ! I could eat this combo 365 days a year, like almost every kid out there! To accommodate allergies, peanut butter can be subbed with any other nut butter or seed butter and served with fruit that is in season and affordable and your child's favorite crunchy side (ahem - can be carrots, raw broccoli, etc., too!). 

Once the lunch cubes are stacked up, this is what they will look like: the snacks on the bottom and the main part on the top! 

For days when the kids are home, you can also serve these no-cook kid-friendly lunch ideas on a plate! Or, remake them for yourself because they are that good! 

Kid Friendly Back To School Lunch Ideas

More Back to School Resources:

  • 15 Secrets To Meal Prepping For School For Teachers, Parents & Students
  • 25 Easy Teacher Lunch Ideas To Meal Prep
  • 11 Meal Prep Recipes to Spring Clean Your Diet
  • 19 Best Meal Prep Bowl Recipes
  • Typical Day of Eating: College Football Player Edition
Kid Friendly Back To School Lunch Ideas

Kid Friendly Back To School Lunches

These kid-friendly lunch cubes are full of protein, veggies, fruit and crackers for three satisfying lunches that are packed with nutrition. Best of all, they’re easy to assemble with no cooking needed, making meal prep a breeze!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: Lunch
Cuisine: American
Diet: Gluten Free
Keyword: kid friendly, lunch, no cook
Servings: 3 lunches
Calories: 410kcal
Author: Nick Quintero

Ingredients

Cube 1

  • ½ cup strawberries
  • ¼ cup baby carrots
  • 1 celery stalk cut into sticks
  • 2 oz. Buffalo turkey can sub with turkey of choice
  • 2 oz. Cubed pepper jack cheese can sub with cheese of choice
  • 1 oz. crackers use your favorite brand

Cube 2

  • ½ cup grapes
  • ½ cup gluten-free pretzels can sub with regular pretzels if not GF
  • 1 gluten-free everything bagel can sub with any flavor bagel or non-GF
  • 2 slices deli ham
  • 1 slice American cheese any cheese can be used
  • ⅓ cup baby spinach

Cube 3

  • 2 slices gluten-free bread sub with your favorite bread
  • 2 tablespoon nut butter can swap for seed butter
  • 2 tablespoon jelly
  • ½ cup cubed melon
  • ½ cup cheese crackers can sub with crackers of choice
Get Recipe Ingredients

Instructions

  • Divide strawberries, baby carrots and celery sticks between bottom compartments of 1 lunch cube. Add turkey slices, pepper jack cheese and seed crackers to the top compartment of lunch cube.
  • Divide grapes and pretzels between bottom compartments of a second lunch cube. Assemble ham, cheese and spinach on everything bagel. Slice in half and place in top compartment of lunch cube.
  • Divide melon and cheese crackers between bottom compartment of a third lunch cube. Spread nut butter and jelly on bread and slice diagonally into two triangles. Place in top compartment of lunch cube.

Video

Nutrition

Calories: 410kcal | Carbohydrates: 58g | Protein: 9g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 19mg | Sodium: 1057mg | Potassium: 296mg | Fiber: 3g | Sugar: 13g | Vitamin A: 1875IU | Vitamin C: 17mg | Calcium: 142mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Grain Free Granola

August 11, 2024 by Nick Quintero 2 Comments

Grain Free Strawberry Coconut Granola Multi Container 2

If you’ve ever gone hiking, on a road trip, or been on a plane, then you probably know the power of granola! As a dry food, it can go anywhere for a healthy snack in a pinch! But if you add yogurt and honey, it satisfies your hunger and sweet tooth at the same time!

This Grain-Free Granola meal prep recipe goes one step further to make your gut happy: we replaced the grains. People who really focus on the paleo diet believe that humans did not evolve to digest dairy, legumes, and grains well. They believe that eating these foods could even increase health risks. 

That’s why we created this Grain Free Granola at MPOF - to provide your body with the energy boost it needs. Enjoy it as a light lunch or snack option without any additives, preservatives, or chemicals. And true to our brand, we love providing you with options that make cooking fun and easy.

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 

Grain Free Granola

How long will Grain Free Granola last for?

Granola is dry food so you can leave it out of the fridge for about 2 or 3 days as long as it is stored in an airtight container. For longer than a few days, store your meal prep recipe in meal prep containers in the fridge. Use a glass mason jar or snack-size meal prep container so you can add the yogurt and honey to spice things up.

Can Grain Free Granola be frozen?

Absolutely! It’s nuts and dried berries so this simple meal prep recipe will freeze very well for just about as long as you need. But we recommend storing it for up to 6 months. 

First, allow the granola to cool completely, then pack it in an airtight freezer-safe container. Gently press down on the granola so that there aren’t large air pockets in the jar, which could lead to freezer burn. Leave about ¼ inch headspace at the top. Place it in the freezer. 

Defrosting - Best Practice: Set the jars on the counter overnight to defrost at room temperature. 

Note - If you allow it to defrost in the refrigerator, it will take much longer and the dried fruit will be tougher.

Grain Free Granola

How do you make Grain Free Granola?

This meal prep recipe is ready in four steps: mixing the seeds and nuts and berries, baking and storing. The first three steps are easy, and so is the fourth: 

Perhaps the most mouth-watering part of it all is adding dollops of Greek yogurt and a teaspoon of honey to the side when it’s time to portion this Grain-Free Granola.

How to portion Grain-Free Granola?

Divide your baked Grain-Free Granola into four even portions using the snack-size meal prep container for the following week or weeks. 

Grain Free Granola

More Granola meal prep recipes:

  • Go with the grain but without the gluten in Easy Gluten Free Fall Breakfast Granola
  • One of our favorites is Peanut Butter – Chocolate Chip Granola Recipe – Gluten-Free – Healthy Snack Ideas
  • Stretch your brain but not your gut with 16 Gluten Free Meal Prep Recipes To Try This Week 

Other tips for making Grain Free Granola:

  1. Serve Grain Free Granola in a dual compartment 
  2. Spring for organic strawberries if you can find them
  3. Get local honey - it’s healthier for you because it puts you in sync with your local environment
Grain Free Granola

Grain-Free Granola Ingredients:

For Granola

  • 1 cup of raw almonds
  • 1 cup raw cashews 
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries 
  • ½ cup pumpkin seeds 
  • 2 tablespoon coconut oil
  • 3 tablespoon honey 
  • 1 teaspoon vanilla extract 
  • ⅛ teaspoon sea salt 

For Serving 

  • 2 cups Greek yogurt
  • 14 tsp. honey 
Grain Free Granola

Grain Free Granola

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert! 






Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: Snack
Cuisine: American
Keyword: gluten free, Meal Prep, paleo, snack
Servings: 4 meals
Calories: 396kcal
Author: Nick Quintero

Ingredients

For Granola

  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1 cup unsweetened coconut flakes
  • 1 cup freeze-dried strawberries
  • ½ cup pumpkin seeds
  • 2 tablespoon coconut oil
  • 3 tablespoon honey
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon sea salt

For Serving

  • 2 cups Greek yogurt
  • 4 teaspoon honey
Get Recipe Ingredients

Instructions

  • Preheat oven to 300ºF and line a baking sheet with parchment paper.
  • Add nuts and seeds to a bowl. Melt coconut oil, honey, and vanilla extract over medium-low heat for 5 minutes. Stir well. Pour over nut mixture in a bowl and stir well to coat.
  • Spread mixture on a baking sheet and sprinkle with sea salt. Bake for 25 minutes or until golden brown. Remove pan from oven and stir in freeze-dried strawberries. Cool mixture for 30 minutes. Divide the granola in half and store half for the following week. Evenly divide the remaining half into your meal pre containers and serve with yogurt with a drizzle of honey.

Notes

*Save 4 servings of the granola in an airtight container for the following week. 

Nutrition

Serving: 1meal | Calories: 396kcal | Carbohydrates: 21.5g | Protein: 19.3g | Fat: 26.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sesame Chicken and Broccoli Stir Fry

June 14, 2024 by Nick Quintero Leave a Comment

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

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

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

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep Ingredients:

For the chicken:

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

For the sauce:

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

How to Make Low Carb Sesame Chicken and Broccoli

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

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

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

How to Store

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

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Substitutions and Alterations

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

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

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

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

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

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Tip

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

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

Keto Sesame Chicken & Broccoli Stir Fry Meal Prep

Sesame Chicken & Broccoli Stir Fry Meal Prep

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

Ingredients

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

Sauce

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

Instructions

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

Video

Notes

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

Nutrition

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

Gluten-Free Thai Peanut Stir Fry Meal Prep

June 12, 2024 by Nick Quintero Leave a Comment

Gluten Free Thai Peanut Stir Fry

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

Gluten Free Thai Peanut Stir Fry

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

Gluten Free Thai Peanut Stir Fry

Gluten-Free Thai Peanut Stir Fry Meal Prep Ingredients

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

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

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

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

How to Serve Thai Peanut Stir Fry

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

Gluten Free Thai Peanut Stir Fry

How to Store Gluten-Free Thai Peanut Stir Fry

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

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

Substitutions and Alterations 

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

Tip

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

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

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


Gluten Free Thai Peanut Stir Fry

Gluten-Free Thai Peanut Stir Fry Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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


Gluten Free Thai Peanut Stir Fry Meal Prep

Chicken Carnitas Nachos

March 11, 2024 by Nick Quintero 2 Comments

Chicken Carnitas Nachos

We're making chicken carnitas nachos healthy again! Our Chicken Carnitas Nachos lunch meal prep recipe is a unique and flavorful meal that can be enjoyed guilt-free. We made chicken carnitas nachos Whole30 compliant by swapping out tortilla chips for sweet potato chips. The creative replacement adds depth to the flavor profiles of this meal while making it nutritious.

Chicken Carnitas Nachos

This Whole30 compliant nacho recipe uses baked sweet potato chips instead of tortilla chips and instant pot carnitas-style chicken, for a protein-rich meal that satisfies!

How long will Chicken Carnitas Nachos last for?

Chicken carnitas will last for 3 to 5 days. To optimize the time of freshness, store chicken carnitas in a shallow airtight container or gallon bag. Be sure to let all of the air out of the bag before sealing and storing it in the refrigerator.

Can Chicken Carnitas Nachos be frozen?

Absolutely! You can freeze chicken carnitas for up to 3 months. The sweet potato chips can be frozen as well. Store them in a quart-sized freezer bag, letting out all the air before sealing and storing. This entire meal can be frozen, but we recommend making fresh pico de gallo.

Chicken Carnitas Nachos

Chicken Carnitas Nachos Ingredients:

For Carnitas

  • 1 ½ lb. boneless skinless chicken breast
  • 2 teaspoon ground cumin
  • ½ teaspoon chipotle powder or smoked paprika
  • ½ cup chicken stock
  • ½ teaspoon garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt

And Pico De Gallo

  • 1 cup chopped tomato
  • ⅓ cup chopped red onion
  • ⅓ cup chopped cilantro
  • ¼ teaspoon sea salt

For Sweet Potato Chips

  • 1 lb. sweet potatoes, thinly sliced to ⅛ inch
  • ½ teaspoon sea salt
Chicken Carnitas Nachos

How do you make Chicken Carnitas Nachos?

Chicken Carnitas Nachos is a pretty simple lunch meal prep recipe that's done in an hour. The meal takes just 10 minutes to prep and your instant pot and oven do all of the work for you.

Take care of the easiest part first. Makes sense, right? Make your pico de gallo and separate it into 4 plastic sauce cups. Refrigerate the pico de gallo portions until the rest of your meal is ready. Next, preheat your oven to 400 degrees. Get your sliced sweet potato pieces and place them on the baking sheet. You'll need to make the chips in two batches and flip them halfway through baking.

Chicken Carnitas Nachos

While your sweet potato chips are baking, make the chicken carnitas. For the carnitas, grab your instant pot and carnitas ingredients. Combine the ingredients and put them in the instant pot. Lock the lid, close the pressure valve, and cook using the chicken setting for 15 minutes.

Once the instant pot timer goes off, let the pot depressurize. Then open the pressure valve and shred chicken with two forks. Transfer shredded chicken to the baking sheet and pour the remaining liquid from the pot onto your chicken carnitas. Lastly, boil the carnitas on the middle oven rack for 6-7 minutes until the chicken is crispy. We're so excited for you!

Chicken Carnitas Nachos

How to portion Chicken Carnitas Nachos?

Portioning is easy since you're doing it as you cook. Your pico de gallo is already divided into 4 plastic cups, right? So all you need now is 4 dual-compartment meal prep containers, sweet potato chips, and chicken carnitas. Place your chicken carnitas and pico de gallo in the bigger part of the container and the sweet potato chips in the smaller part. Cover, store, and enjoy for lunch!

More Carnitas meal prep recipes:

Did you enjoy this lunch meal prep recipe? Then try our Mushroom Carnitas Burrito Bowls and Slow Cooker Keto Pork Carnitas Bowls.

We also have 16 Keto Crock-Pot Recipes for Easy Low-Carb Meals.

Chicken Carnitas Nachos

Other tips for making Chicken Carnitas Nachos:

  • Make yourself extra chicken carnitas for a deliciously fun Taco Tuesday.
  • Use fresh lime juice in your carnitas for extra flavor. Also, try cilantro or ground coriander.
  • Taste your food as you go. Every good chef does!
  • Carnitas is a versatile dish. You can use chicken, pork, or go vegan. See our other carnitas meal prep recipes above.
  • Allow your shredded chicken to sit its juices for an additional 20-30 minutes for extra juicy chicken carnitas!
Chicken Carnitas Nachos
Chicken Carnitas Nachos

Chicken Carnitas Sweet Potato Nachos

This Whole30 compliant nacho recipe uses baked sweet potato chips instead of tortilla chips and instant pot carnitas-style chicken, for a protein-rich meal that satisfies!
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Prep Time: 10 minutes minutes
Cook Time: 51 minutes minutes
Total Time: 1 hour hour 1 minute minute
Course: dinner, Lunch, Main Course
Cuisine: Mexican
Diet: Gluten Free
Keyword: Chicken, gluten free, instant pot, low calorie, paleo, whole30
Servings: 4 meals
Calories: 325kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

For Carnitas

  • 1 ½ lbs. boneless skinless chicken breast
  • 2 teaspoon ground cumin
  • ½ teaspoon chipotle powder or smoked paprika
  • ½ cup chicken stock
  • ½ teaspoon garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt

For Pico De Gallo

  • 1 cup chopped tomato
  • ⅓ cup chopped red onion
  • ⅓ cup chopped cilantro
  • ¼ teaspoon sea salt

For Sweet Potato Chips

  • 1 lb. sweet potatoes thinly sliced to ⅛ inch
  • ½ teaspoon sea salt
Get Recipe Ingredients

Instructions

  • Stir together ingredients for pico de gallo and divide between 4 small sauce cups. Refrigerate until assembling meal prep containers.
  • Preheat oven to 400ºF and place a wire cooling rack on top of a medium baking sheet. Working in two batches, spread sweet potato slices on the baking sheet and bake for 10 minutes. Carefully flip sweet potatoes and bake an additional 10-12 minutes, or until edges of sweet potatoes are curled. Repeat with remaining sweet potatoes. Sprinkle baked sweet potato chips with sea salt and transfer to the 1 cup compartments of 4 MPOF teal containers.
  • While sweet potato chips bake, combine ingredients for carnitas in an instant pot. Lock lid and close pressure valve. Press chicken setting for 15 minutes.
  • Once the timer goes off, allow the instant pot to depressurize and open the pressure valve.
  • Shred the chicken with 2 forks and transfer to a baking sheet. Pour liquid from the instant pot over shredded chicken and broil on center rack of the oven for 3 to 4 minutes to crisp chicken lightly.
  • Evenly divide carnitas between 4 large compartments of teal containers and place a cup for pico de gallo next to carnitas.

Notes

WW Smart Points= Green:6  Blue:3  Purple:0

Nutrition

Serving: 1meal | Calories: 325kcal | Carbohydrates: 29g | Protein: 40g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 110mg | Sodium: 1122mg | Potassium: 1216mg | Fiber: 5g | Sugar: 7g | Vitamin A: 16395IU | Vitamin C: 12mg | Calcium: 85mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Low Carb Philly Cheesesteak Meal Prep

February 27, 2024 by Nick Quintero 11 Comments

Low Carb Philly Cheesesteak Meal Prep is an unapologetically delicious way to eat a cheesesteak, without all the carbs. Think of it like a cheesesteak in a bowl!

Ok, meal prep fam, are you ready for this?

Did you know that the average cheesesteak has about 900 calories, 40 grams of fat, and 80 grams of carbs? And the average store-bought or deli-made cheesesteak is also typically quite a sodium bomb. We've seen single sandwiches that reportedly contain almost an entire day’s worth of sodium! Yikes. We love the classic savory and gooey sandwich, but we knew there had to be a different way to enjoy it. One of those ways happens to involve removing the carbohydrate factor.

Low Carb Philly Cheesesteak Meal Prep

What's the Story of the Philly Cheesesteak?

According to the city of Philadelphia’s official tourism board, the original Philly cheesesteak was invented by two hot dog vendors in the 1930’s, brothers Pat and Harry Olivieri. Tired of ever-present hot dogs, the story goes that the brothers bought some steak from a local butcher for a change in their own lunches. They grilled the steak with some fresh onions and spread the mixture on an Italian roll. They were about to dig in when a cab driver drove by, caught a whiff, and stopped to ask the brothers Olivieri for a steak sandwich. Less than ten years later the Olivieris opened the first brick-and-mortar Philly Steak Shop, though cheese still wouldn’t be added to make the classic namesake for another twenty years. Pat’s King of Steaks still stands in Philadelphia, and is open 24/7!

Low Carb Philly Cheesesteak Meal Prep

How to Lighten Up the Philly Cheesesteak

While we love the original, and acknowledge that we might upset one or two Philadelphians with our adaptation, we really wanted to take on the challenge of lightening up the classic cheesesteak. As a result, this recipe has quickly become one of our favorite meal prep recipes. The use of only one skillet makes cooking this Philly cheesesteak meal prep a breeze, and everything comes together in about ten minutes! Truth!

Don’t worry, this meal prep still packs a big flavor punch: crunchy onion and bell pepper, soft portobello mushrooms, delicious Provolone cheese, and tangy Worcestershire sauce, all on top of tender, thinly sliced sirloin steak. Honestly, we’re drooling just typing this.

Are you ready to make your own Low-Carb Philly Cheesesteak Meal Prep? You mean leave the bun behind forever.

Low Carb Philly Cheesesteak Meal Prep

Low-Carb Philly Cheesesteak Meal Prep Ingredients

  • 12 ounces grass-fed sirloin steak
  • ½ tablespoon olive oil
  • 1 medium pepper
  • 1 medium onion
  • 6 ounces portobello mushrooms
  • 2 tablespoon Worcestershire sauce
  • Salt & pepper, to taste
  • 3 slices provolone cheese
  • Fresh herbs, for garnish
Low Carb Philly Cheesesteak Meal Prep

How to Make Low-Carb Philly Cheesesteak

This is really as easy as it sounds. You're basically cooking onions, peppers, and the best sirloin steak you can find (we like grass-fed here especially since it's the star of the show) in one big skillet. At the end, you'll melt some gorgeous provolone cheese on top. (Purists might say you should use Cheez-Whiz instead for this low-carb cheesesteak meal prep, but we won't go there because cheesesteak lore is already pretty contentious as it is!)

Low Carb Philly Cheesesteak Meal Prep

How to Store and Serve Low-Carb Philly Cheesesteak Meal Prep

This all goes together in one single meal prep container. Cover and stick it in the fridge. You can reheat it in the microwave or in a low oven until it's totally hot all over again. Add a little steak sauce on top if you want to bring some more zest into the picture! It's so filling, and you've got your veggies, protein, and fat all in one meal. You won't likely need much else to eat! This will keep for 3 to 4 days, and while you can freeze it, it's really best within a couple days of being prepped. You might find you need a bit more cheese when you reheat it. If you can live with such a fate, then go for it!

Low Carb Philly Cheesesteak Meal Prep

More Awesome Steak Meal Preps to Try!

  • Philly Cheesesteak Breakfast Casserole
  • Sheet Pan Philly Cheesesteak
  • Freezer-Friendly Steakhouse Chili
  • Steak and Avocado Salad Bowl
  • Steak and Broccoli Stir Fry
  • Sheet Pan Steak and Veggies
  • Steak and Sweet Potato Meal Prep Combo
Low Carb Philly Cheesesteak Meal Prep blog

References:

https://www.livestrong.com/article/182971-south-philly-cheese-steak-nutritional-information/
Philadelphia Cheese Steak History and Recipe
Low Carb Philly Cheesesteak Meal Prep

Low Carb Philly Cheesesteak Meal Prep

Low Carb Philly Cheesesteak Meal Prep is a fast, simple and flavorful recipe that is made with only 7 ingredients. A gluten-free recipe that comes together in less than 15 minutes and works for lunch or dinner. 
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Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Beef, Meal Prep
Servings: 3 meals
Calories: 310kcal
Author: Nick Quintero

Ingredients

  • 12 ounces grass fed sirloin steak or steak of choice (can sub chicken), thinly sliced
  • ½ tbs olive oil
  • 1 medium bell pepper sliced
  • 1 medium onion sliced
  • 6 ounces portobello mushrooms sliced
  • 2 tablespoon Worcestershire sauce
  • 3 slices provolone cheese
  • Salt to taste
  • Black pepper to taste
Get Recipe Ingredients

Instructions

  • Heat oil in a nonstick skillet over medium heat. Add the sirloin steak and cook for 2 to 3 minutes. Flip the meat and cook for 2-3 minutes more.
  • Add in onion and peppers, and cook for 3 to 4 minutes or until fork tender.
  • Add in sliced mushrooms, Worcestershire sauce, salt, and pepper and cook for 3 minutes.
  • Add provolone on top and cover your pan so the cheese melts.
  • Remove from the stovetop, allow to cool slightly, and then divide among your meal prep containers.
  • Top with fresh herbs, if desired (such as parsley).

Video

Notes

WW Smart Points= Green:7  Blue:7  Purple:7
__
Nutrition for 1 out of 3 servings:
35g Protein | 10g Carbs | 14g Fat | 310 Calories | Fiber 2g

Nutrition

Serving: 1meal | Calories: 310kcal | Carbohydrates: 10g | Protein: 35g | Fat: 14g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Simple Meal Prep Lunch Container

February 20, 2024 by Meal Prep Mondays Leave a Comment

Simple Lunch Container 777x431

Sometimes you don't need a recipe. You need ideas for a simple lunch prep container. We've got you covered!

Consider this an adult Lunchable! No cooking is required and it’s a fun grab-and-go meal that's endlessly customizable. And that's because sometimes a recipe is not what you need: You need an uncomplicated combination of lunch ingredients that taste great. This simple lunch meal prep idea is just that!

Ingredients for Simple Meal Prep Lunch Container

The key here is to use some common foods you likely have on hand. We're using grapes, hard-boiled eggs, cooked chopped chicken, sliced cucumber, a bell pepper, and chopped up string cheese.

Simple Lunch Container

What to Put in My Lunch Prep Container?

Ok, so maybe you don't have all of those ingredients, but take a look at what we've got here and use your imagination.

Protein: egg, cheese, hummus (plant-based), and chicken

Veggie: cucumber, peppers

Fruit: grapes

The idea is to pack yourself a little bit of everything across the major macros/food groups. But an easier way to think about it beyond those three types of food involves color! What colors can you eat today? Because eating colorful real foods, as we know, usually means we are eating healthy foods!

Simple Lunch Container

Substitutions and Alterations

Sometimes we just need ideas, and the more, the better. If you end up putting together this simple lunch container as we've described it, awesome. If you wanna work with what you've got on hand, even better. Of course, your own dietary needs might be different if you eat carbs (we don't really have any included here), higher-sugar fruits (like bananas), and so forth. Feel free to customize this to your liking.

Other fun additions include marinated veggies, olives, pickles, and so forth.

Veggie swaps: The sliced peppers and cukes are great for dipping into the hummus, but feel free to use carrot or celery sticks if you like instead, or slice zucchini in a similar stick-like manner, lengthwise.

Grape tomatoes are good, but so are chopped broccoli and cauliflower florets. Baby spinach or arugula is great too if you're aiming for more of a green-veg kind of vibe.

Fruit swaps: Apple or pear slices; orange, tangerine, or clementine segments; blueberries, strawberries, raspberries or blackberries; pomegranate arils (seeds); sliced bananas, mangos, pineapple.

Plant-based swaps: cooked tofu or edamame; peanut, almond or cashew butter; other kinds of hummus; cubed avocado, almonds, cashews, walnuts, pecans, pistachios, macadamia nuts, Brazil nuts; sunflower or pumpkin seeds.

Animal protein swaps: cooked steak, pork, or shrimp are great. Canned tuna, salmon, or chicken also comes in handy in a pinch and requires no cooking, just seasoning. (Maybe a little bit of mayo, plain yogurt, some salt, pepper, and mustard?)

Dairy: chunks of cheddar, Havarti, or Monterey jack; plain regular or Greek yogurt.

Simple Lunch Container

Tips for Simple Lunch Container Prep

If you stock your pantry and your fridge with a variety of these foods, you'll never be bored. Sometimes you don't need a whole big production for lunch.

We joke that this is like an adult Lunchable, but there's no reason why you can't have your kids assemble their own versions! You likely know the mass-produced ones are typically loaded with preservatives and more salt than you might want in your diet. Any parent who's watched their child do something for themselves for the first time has likely witnessed that kind of "aha" moment of satisfaction in their child. Prepping food is no different. That sense of empowerment will likely excite them—even if it's just for a couple of days and they go back to peanut butter and jelly sandwiches. Hey, it's a start.

Need container ideas? Check out our guide to the Best Plastic Meal Prep Containers!

Here are a few more basic lunch meal prep ideas:

  • Kid Friendly Back to School Lunch box
  • Easy and Colorful Lunch box
  • Tuna Snack Box
  • Antipasto Skewer Snack Box
  • Turkey Bacon Ranch Pinwheel Lunch Box
  • Roasted Chicken and Winter Persimmons Make This Sweet & Savory Meal Prep
  • Chicken Sausage & Parsnip Fries Meal Prep
Simple Lunch Container

Simple Lunch Container

Sometimes a recipe is not what you need... just a simple combination of lunch ingredients that taste great. This simple lunch meal prep idea is just that!
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Prep Time: 15 minutes minutes
Total Time: 15 minutes minutes
Course: Lunch
Cuisine: American
Keyword: Lunch Box
Servings: 4 Meals
Calories: 324kcal
Author: Meal Prep Mondays

Ingredients

  • 4 ea hard-boiled eggs
  • 1 ea bell pepper
  • ½ lb Pre Cooked Chicken Fajita
  • 1 ea cucumber
  • 1 cup grapes
  • 4 ea string cheese chopped
  • 1 cup hummus
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Instructions

  • Grab your meal prep container and get ready to fill it!
  • First, cut up the cucumber, bell pepper, and string cheese into slices, then add to the container.
  • Add the grapes, chicken, and hard-boiled egg (this may need to be cut into half for space).
  • Fill the smaller part of your container with your favorite hummus.

Video

Notes

This makes four meals.

Nutrition

Serving: 1meal | Calories: 324kcal | Carbohydrates: 12g | Protein: 24g | Fat: 20g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 244mg | Sodium: 325mg | Potassium: 407mg | Fiber: 1g | Sugar: 9g | Vitamin A: 1354IU | Vitamin C: 43mg | Calcium: 67mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sweet Potato Chicken Poppers (AIP friendly)

January 8, 2024 by Nick Quintero Leave a Comment

Sweet Potato Chicken Poppers
Table of Contents
  • Sweet Potato Chicken Poppers Ingredients:
  • Instructions
  • Commonly Asked Questions About the AIP Diet
  • How to Store
  • How to Reheat

Looking for a healthy, delicious, and easy-to-make meal prep recipe? Look no further! These AIP-friendly (Autoimmune Protocol) Chicken Poppers with shredded sweet potatoes and broccoli are perfect for anyone following the AIP diet or simply seeking a nutrient-packed meal.

With just a few simple ingredients, you'll have four meals ready to go, and they’re perfect for lunch or dinner. Plus, at only 337 calories per meal, they fit seamlessly into a balanced meal plan.

Sweet Potato Chicken Poppers

These sweet potato and chicken poppers are adult and kid-approved! Sweet potatoes sneak in a dose of fiber and beta carotene while herby cassava powder keeps the recipe paleo-friendly. They bake up golden brown in under 30 minutes with plenty of servings to last through the week.  

Sweet Potato Chicken Poppers

Sweet Potato Chicken Poppers Ingredients:

  • 1 lb. lean ground chicken  
  • 2 cups shredded sweet potato  
  • ¼ cup Paleo Powder Cassava + AIP Powder 
  • 2 tablespoon finely chopped chives  
  • 1 tablespoon olive oil  
  • 4 cups broccoli florets, steamed 
  • ½ teaspoon sea salt  
  • ½ cup paleo compliant ketchup  
Sweet Potato Chicken Poppers

Instructions

  1. Preheat the Oven:
    Preheat your oven to 400ºF and lightly grease a medium baking sheet with cooking oil or line it with parchment paper.
  2. Prepare the Chicken Mixture:
    In a medium mixing bowl, combine the ground chicken, shredded sweet potato, Paleo Powder, chopped chives, and olive oil. Stir well to combine until evenly mixed.
  3. Form the Chicken Poppers:
    Scoop 2 tablespoons of the mixture into your hand and form it into a ball. Gently press to create a small patty (this recipe makes about 16 poppers). Place the patties on the prepared baking sheet about ½ inch apart.
  4. Bake:
    Bake the chicken poppers in the preheated oven for 20-25 minutes until they are fully cooked and lightly golden on the outside.
  5. Assemble the Meal Prep Containers:
    Divide the steamed broccoli between the smaller compartments of your 4 Meal Prep on Fleek containers. Add four chicken poppers to each large compartment and include a small cup of paleo-compliant ketchup for dipping.
  6. Store:
    Let the meals cool down before placing the lids on the containers and storing them in the refrigerator. These meals can be stored for up to 4 days.
Sweet Potato Chicken Poppers

Commonly Asked Questions About the AIP Diet

1. What is the AIP Diet?
The AIP (Autoimmune Protocol) diet is a modified version of the paleo diet designed to reduce inflammation and help heal the gut in people with autoimmune diseases. It eliminates foods that may trigger inflammation, such as grains, legumes, dairy, eggs, nuts, seeds, nightshade vegetables, and refined sugar. The diet focuses on nutrient-dense, anti-inflammatory foods to promote healing. Read more here

Sweet Potato Chicken Poppers

2. Can I eat sweet potatoes on the AIP diet?
Yes! Sweet potatoes are a great source of complex carbohydrates and are fully compliant with the AIP diet. They are also rich in vitamins and minerals, making them a nutritious addition to your meals.

3. What is Paleo Powder, and why is it AIP-friendly?
Paleo Powder is a blend of AIP-compliant seasonings that add flavor and texture to meals. The "Cassava + AIP Powder" used in this recipe is specifically formulated to avoid common allergens and irritants while offering a versatile coating for meats and vegetables. It’s free of grains, gluten, dairy, nightshades, and nuts.

Sweet Potato Chicken Poppers

4. What are the health benefits of following the AIP diet?
The AIP diet is designed to reduce inflammation and support overall gut health. People who follow this diet often report improvements in autoimmune symptoms, reduced joint pain, better digestion, and increased energy levels. It can also help with food sensitivities and allergies.

5. Can I eat ketchup on the AIP diet?
Yes, but it must be paleo-compliant ketchup. Most store-bought ketchups contain added sugars and nightshades (like tomatoes), which are not AIP-compliant. Paleo ketchup, often made with ingredients like beets or carrots, is free of these common irritants and suitable for those on the AIP diet.

6. What are some alternatives to broccoli for AIP meal prep?
If you’re looking for alternatives to steamed broccoli, try AIP-friendly vegetables like Brussels sprouts, cauliflower, asparagus, or leafy greens like kale and Swiss chard. These vegetables are nutrient-dense and pair well with the flavors in this recipe.

Sweet Potato Chicken Poppers

How to Store

  • Refrigeration: Store the meal prep containers in an airtight container in the refrigerator for up to 4 days. Make sure the chicken poppers and broccoli are cooled completely before sealing to prevent condensation and sogginess.
  • Freezing: You can freeze the chicken poppers for longer storage. Place them on a baking sheet to freeze individually, then transfer them to a freezer-safe bag or container for up to 3 months. The broccoli, however, does not freeze as well and may become soggy after reheating.

How to Reheat

  • Microwave: Reheat the chicken poppers and broccoli in the microwave for 2-3 minutes on medium heat, or until heated through. Make sure to stir halfway through to ensure even heating.
  • Stovetop: For crispier poppers, you can reheat the chicken poppers in a skillet with a bit of oil for 2-3 minutes on each side. The broccoli can also be reheated in a pan or quickly steamed again.
  • Oven: Place the chicken poppers on a baking sheet and reheat in a preheated 350ºF oven for 8-10 minutes or until heated through.

This Chicken Poppers with Sweet Potatoes and Broccoli meal prep is a delicious and AIP-friendly option for anyone looking to make healthy, flavorful meals in advance. The combination of lean ground chicken, sweet potatoes, and broccoli, paired with a paleo ketchup dip, makes it a satisfying lunch or dinner that aligns perfectly with the AIP diet. Plus, it’s easy to make and packed with nutrients!

Sweet Potato Chicken Poppers

Sweet Potato Chicken Poppers

These sweet potato and chicken poppers are adult and kid-approved! Sweet potatoes sneak in a dose of fiber and beta carotene while herby cassava powder keeps the recipe paleo-friendly. They bake up golden brown in under 30 minutes with plenty of servings to last through the week. 
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Prep Time: 15 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Chicken, dinner, gluten free, low calorie, low carb, lunch, paleo
Servings: 4 meals
Calories: 337kcal
Author: Nick Quintero

Ingredients

  • 1 lb. lean ground chicken
  • 2 cups shredded sweet potato
  • ¼ cup Paleo Powder Cassava + AIP Powder
  • 2 tablespoon finely chopped chives
  • 1 tablespoon olive oil
  • 4 cups broccoli florets steamed
  • ½ teaspoon sea salt
  • ½ cup paleo compliant ketchup
Get Recipe Ingredients

Instructions

  • Preheat oven to 400ºF and lightly grease a medium baking sheet with cooking oil or line with parchment paper. Combine ground chicken, shredded sweet potato, Paleo Powder, chives, and olive oil in a medium mixing bowl and stir well to combine.
  • Scoop 2 tablespoons of mixture into hand and form into a ball then gently press to create a small patty (16 total). Place on baking sheet ½ inch apart. Bake for 20-25 minutes.
  • Divide steamed broccoli between small compartments of 4 teal MPOF containers. Add 4 chicken poppers to each large compartment and a small cup of ketchup for dipping.

Video

Nutrition

Calories: 337kcal | Carbohydrates: 22g | Protein: 24g | Fat: 16g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Easy Low Carb Beef and Broccoli Stir Fry

January 5, 2024 by Nick Quintero Leave a Comment

Low Carb Beef & Broccoli Stir Fry Meal Prep
Table of Contents
  • Low Carb Beef & Broccoli Stir Fry Meal Prep Ingredients
  • How to Make Low-Carb Beef and Broccoli Stir Fry Meal Prep
  • How to Store Beef and Broccoli Stir Fry
  • Substitutions and Alterations
  • Here are five more Asian Inspired Meal Prep ideas:

This low-carb beef and broccoli stir fry meal prep is cooked in a savory sauce with tender broccoli. An easy, 15-minute meal that’s better for you than takeout.  

Let's be straight. Who doesn't love take-out? It's quick and definitely convenient, but in most cases, not very healthy. We thought it was time to change all of that and bring you this healthy twist on take-out; Low Carb Beef & Broccoli Stir Fry Meal Prep. Dare we say, it's very 'on fleek' 😉

If you've got these ingredients on hand, you can make your very own version of low-carb beef and broccoli stir fry. It's a meal prep you'll turn to time and time again, especially if you or your family loves Asian food! Plus, you'll feel good knowing it's not loaded with tons of salt and sugar.

 

Low Carb Beef & Broccoli Stir Fry Meal Prep

Our version is made with whole, nutrient-dense ingredients including round roast, broccoli, and ghee to give you a recipe that is full of protein and vitamins—with only 11 grams of carbs. Additionally, this stir fry dish is gluten-free, high-protein and keto. It makes the fastest Sunday meal prep for people who hate cooking or are short on time or a quick weeknight meal.

Low Carb Beef & Broccoli Stir Fry Meal Prep Ingredients

For the Main . . . 

  • 1 lb. beef stew, round roast or chuck roast 
  • 3 cups broccoli florets 
  • 2 tbsp. ghee 
  • 2 tbsp. minced garlic 
  • 2 tbsp. minced ginger 
  • Green onions, sliced, for garnish 

And for the marinade . . . 

  • 1 tbsp. extra virgin olive oil 
  • 2 tsp. tapioca flour 
  • 2 tbsp. coconut aminos 
  • Salt & pepper to taste 
Low Carb Beef & Broccoli Stir Fry Meal Prep

How to Make Low-Carb Beef and Broccoli Stir Fry Meal Prep

Bring together the marinade ingredients in a bowl, and those just consist of olive oil, tapioca flour, coconut aminos (instead of soy sauce) and, of course, some salt and pepper. Let the beef marinate in the bowl for at least 10 minutes (but several hours is ok, too). 

Get your large deep skillet nice and hot and add the ghee, garlic, and ginger. Cook quickly, and then add the beef and marinade right to the pan. Cook for five minutes or so, and then add the broccoli, and keep cooking until that's tender. That's it. So easy.

When it's time to serve, simply garnish it with sliced green onions. Dig in!

How to Store Beef and Broccoli Stir Fry

This meal serves four, like many of our recipes, so you can serve it immediately or portion it out and prep it for the week. If desired you can prep and freeze this meal, too. It will keep well in the freezer for up to 3 months.

Substitutions and Alterations

If you're following a low-carb diet, there's not a ton of wiggle room in this recipe. You can use any kind of cut of beef that works for you instead of stew beef or round roast. Swap out the broccoli for cauliflower or use a combination of both. Up the garlic and/or ginger if desired. 

However, if your diet isn't low-carb but you like the looks of this, by all means serve with regular white or brown rice, or cauliflower rice. 

READ MORE: Stir fry to the rescue! Low Carb Pork Fried Rice Meal Prep!

Here are five more Asian Inspired Meal Prep ideas:

  • Firecracker Beef
  • Asian Air Fryer Salmon
  • Asian Crunch Buddha Bowl
  • One Pan Asian Turkey Meatballs
  • Sheet Pan Asian Inspired Chicken
Low Carb Beef & Broccoli Stir Fry Meal Prep

Low Carb Beef & Broccoli Stir Fry Meal Prep

This juicy beef stir-fry is an easy 15-minute meal in a savory sauce with tender broccoli. Low-carb, and better for you than takeout!  
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Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: Lunch, Main Dish
Cuisine: Asian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 332kcal
Author: Nick Quintero

Ingredients

  • 1 pound stew beef, round roast or chuck roast
  • 3 cups broccoli florets
  • 2 tablespoon ghee
  • 2 tablespoon minced garlic
  • 2 tablespoon minced ginger
  • green onions sliced, for garnish

Marinade

  • 1 tablespoon olive oil
  • 2 teaspoon tapioca flour
  • 2 tablespoon coconut aminos
  • Salt and pepper, to taste
Get Recipe Ingredients

Instructions

  • In a bowl, mix together the ingredients for the marinade. Add the beef to the bowl and let it sit 10 minutes.
  • Heat a sauté pan over medium heat and add the ghee, garlic, and ginger in the pan. Cook 2-3 minutes, until fragrant.
  • Add the beef and marinade to the pan. Cook 5-7 minutes until desired tenderness. The marinade will thicken in the pan as it cooks.
  • Add the broccoli to the pan, cooking another 7 minutes until broccoli is tender.
  • Serve immediately garnished with green onions, or portion into four meal prep containers.

Notes

Nutrition for 1 out of 4 servings:
27g Protein || 20g Fat || 11g Carbs

Nutrition

Serving: 1meal | Calories: 332kcal | Carbohydrates: 11g | Protein: 27g | Fat: 20g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Spicy Turkey Meatballs and Rice

November 13, 2023 by Meal Prep Mondays Leave a Comment

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 minutes
Cook Time: 17 minutes minutes
Total Time: 27 minutes 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
Get Recipe Ingredients

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!

Low Carb Pork Fried Rice Meal Prep

August 30, 2023 by Nick Quintero Leave a Comment

Low Carb Pork Fried Rice Meal Prep blog

Low Carb Pork Fried Rice Meal Prep

Who loves a good Chinese buffet? We sure do! But sadly, the food at a traditional westernized Chinese buffet can wreak havoc on almost any diet plan.

One heavy meal can yield 1200 calories, 70g of unhealthy fats, 2,300mg of hypertension-inducing sodium, and to put the last nail in the coffin, 300mg of cholesterol. But what if you could skip out on all the unhealthy parts, but still get all the flavor of a meal straight from an all-you-can-eat Chinese buffet?

Well, we’re excited to tell you that now you can, with today’s meal prep recipe--A low-carb pork fried rice!

Low Carb Pork Fried Rice Meal Prep

But of course, now you may be wondering how it would be possible to to have a low-carb pork fried rice! Well, that’s actually quite simple—Cauliflower rice!

Like many low-carb, paleo, Whole30 and keto-compliant recipes with a rice base, this pork fried rice meal prep recipe makes use of the flavor and texture similarities rice has to cauliflower.

It may not look like much, but this vegetable actually boasts a truly impressive list of health benefits, all on its own! For example, a single cup contains almost 80% of recommended daily allowance of vitamin C, 20% of your RDA for vitamin K, 14% of your RDA of folate, and 3g (about 10% of your RDA) of fiber to keep you fuller for longer! 

Low Carb Pork Fried Rice Meal Prep

We really love this low-carb pork fried rice meal prep recipe because it gives you options if you follow the keto diet.

While pork is a great high-fat meat, chicken or beef can also be used for even higher fat content! The inclusion of toasted sesame oil also adds fat, while giving this Oriental-influenced dish a nutty, rich flavor profile.

We highly recommend using coconut aminos for flavor as well, for a healthier soy sauce alternative. In fact, beyond having far less sodium than regular soy sauce, coconut aminos  actually have a number of impressive health benefits! Not unlike eating other coconut-based products, coconut aminos are fantastic for increasing your HDL (or, “good” cholesterol) levels! 

Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep Ingredients:

  • 2 tablespoons sesame oil
  • 2 eggs
  • 1 lb pork, sliced thinly
  • 2 cups snap peas, ends snapped
  • 1 cup carrots, diced
  • 1 medium head cauliflower, riced
  • ⅓ cup coconut aminos (or more, to taste
  • Sea salt, to taste
  • Sriracha chili sauce, to taste
  • ¼ cup cashews, toasted, optional
  • ¼ cup green onions, sliced, optional

One of the healthiest ingredients in this pork fried rice meal prep recipe is the snap peas! Snap peas have half the carbs of regular peas, and are totally rich in dietary fiber, weighing in at 3g per 1 cup serving. That’s quite a lot, considering your RDA for fiber is 9-15g (depending on age and body mass)!

Snap peas are also high in vitamin C, folate, iron, and potassium—All of which nutrients are vital to your body function!

Low Carb Pork Fried Rice Meal Prep

This low-carb pork fried rice meal prep recipe makes 4 servings and serves up very well in a standard 1 compartment meal prep container! If you’re new to meal prep and need info about your container options, check out our Ultimate Guide to Meal Prep Containers!

Not only will you find information about which types of containers will best suit your needs, but we have included real Amazon customer reviews to help you narrow down your choices.

For more pork-based recipes, check out our delicious Pork Burger Meal Prep (with fried egg!) or this Thai Sweet Chili Pork Tenderloin!

Low Carb Pork Fried Rice Meal Prep

Helpful Guides

  • Counting Calories: A Comprehensive Guide to Managing Your Diet Effectively
  • Complete Guide: How To Meal Prep
  • Your Guide to Portion Control. No Tools Required
  • Top 25 Pork Meal Prep Recipes On The Planet
  • The Biggest Low-Carb Diet Mistakes You're Probably Making
Low Carb Pork Fried Rice Meal Prep

Low Carb Pork Fried Rice Meal Prep

This fried rice recipe using low carb cauliflower, and gets tons of delicious flavor from toasted sesame oil. Pork is a great, high-fat meat, but chicken thighs or beef would work equally as well in this recipe, making it keto friendly. 
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Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Course: Lunch, Main Dish
Cuisine: Thai
Keyword: Meal Prep, Pork
Servings: 4 meals
Calories: 347kcal
Author: Nick Quintero

Ingredients

  • 2 tbs sesame oil
  • 1 pound pork tenderloin or pork cut of choice
  • 2 large eggs
  • 2 cups snap peas
  • 1 cup Carrots diced
  • 1 medium head cauliflower riced
  • ⅓ cup Coconut Aminos
  • salt & pepper to taste
  • sriracha chili sauce to taste
  • ¼ cup cashews
  • ¼ cup green onion sliced
Get Recipe Ingredients

Instructions

  • Rice cauliflower by chopping the cauliflower into small chunks, and adding to a food processor bowl. Be sure not to overfill the food processor bowl. Only fill about ½ way full in order to get evenly chopped cauliflower. Set aside.
  • Add 1 tablespoon of sesame oil in a large skillet over high heat. Scramble eggs, and remove from pan when still slightly undercooked.
  • Add the other tablespoon of sesame oil to the pan, and add pork, snap peas, and carrots. Stir fry until pork is fully cooked, and season with sea salt and coconut aminos. Remove pork and vegetables from pan and set aside.
  • Add riced cauliflower, and stir fry on high heat for 3-5 minutes, until cauliflower is heated through. Be careful not to overcook, or the rice can become watery.
  • Once the cauliflower is cooked, add back in the eggs, pork, and vegetables. Stir together, and season with more sea salt, coconut aminos, and chili sauce, if desired.
  • Garnish with green onions and cashews.

Notes

Nutrition for 1 out of 4 servings (including optional toppings):
32g P | 21g C | 16g F | 6g Fiber | 347 Calories

Nutrition

Serving: 1meal | Calories: 347kcal | Carbohydrates: 21g | Protein: 32g | Fat: 16g | Fiber: 6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pulled Pork Sliders With Sweet Potato Buns

July 11, 2023 by Nick Quintero Leave a Comment

Pulled Pork Sliders With Sweet Potato Buns (2)

Pulled pork sliders with sweet potato "buns" are a Whole30 meal prep that'll surprise you with how good it is! Pork cooks in the crockpot all day!

We’ve got some more Whole30-approved meal prep goodness coming at you with this one, fam! Whether it’s the middle of January and you are neck deep in your annual cleanse or you just want to enjoy summer vibes without the hassle of firing up the grill, these pulled pork sliders are a fun and super easy addition to your regular meal prep recipes.

Pulled Pork Sliders with Sweet Potato Buns Ingredients

Pulled Pork Sliders With Sweet Potato Buns
  • 1 pound pork shoulder
  • 1 cup water
  • Himalayan sea salt, to taste
  • Black pepper, to taste
  • 4 pickles
  • 1 tomato, sliced
  • ¼ red onion, sliced
  • 4 cups romaine lettuce
  • 2 large sweet potatoes, cut into large 1-inch rounds
  • Optional Whole30 approved condiments for serving

How to Make Pulled Pork Sliders with Sweet Potato Buns

The namesake ingredient for these pulled pork sliders is made in a slow cooker, which means deliciously tender and juicy meat for you with very little effort. The pork will do its thing in our favorite magical contraption for 6-8 hours, making this the perfect weekday meal prep recipe. Simply add the pork to your crockpot in the morning before work, and come home to beautifully cooked meat that’s ready to lead you into step two. Sweet potato buns might sound fancy, but they’re super easy to make- another element of this meal prep recipe that requires minimum prep and effort from you. Simply slice and bake- that’s it! The natural flavor of the sweet potatoes really brings out the subtle sweetness of the pork, and the combination is pretty darn tasty.

Sweet Potato Nutrition

Did you know that sweet potatoes are actually really healthy? It can be easy to forget when they carry a name like “potato,” but these orange root vegetables are rich in Vitamins A and C, and their complex carb structure makes them a great choice for breakfast or a mid-day energy boost. We’re huge fans around here, and the use of sweet potatoes as “buns” makes them even more accessible, especially when adapting paleo or Whole30 meal prep recipes.

How to Store and Serve Pulled Pork with Sweet Potato Sliders

Pulled Pork Sliders With Sweet Potato Buns

This will keep in meal prep containers for 4 to 5 days as long as they're airtight. You can reheat everything easily in a casserole dish or wrap the sliders in foil to prevent the meat from drying out. Then, reheat in a moderate oven (350 F) for 15 to 20 minutes until completely hot.

Bonus, though! You can totally freeze pulled pork and sweet potato sliders as long as they're wrapped in an airtight way. Defrost in the fridge overnight or in a low oven wrapped in foil.

It's a pretty filling Whole30 meal prep on its own, but feel free to serve with some roasted broccoli or a green salad with lots of veggies. A Dijon-based dressing would go really well with this.

How to Customize Pulled Pork with Sweet Potato Sliders

This recipe is 100% Whole30-friendly as is, but feel free to add any approved toppings that you’d like to. The more the merrier when it comes to condiments and slider additions, are we right? Let us know how you like to dress yours in the comments below!

If you like the looks of this and aren't following Whole30, add whatever feels right here to you!

Pulled Pork Sliders With Sweet Potato Buns

MORE Whole 30 Recipes To Meal Prep

  • Whole30 Breakfast Snack Boxes Meal Prep
  • Whole30 Chicken Bacon Ranch Meal Prep
  • One Pan Whole30 Sausage and Veggie Meal Prep
  • Whole30 Baked Buffalo Chicken Casserole
Whole30 Pulled Pork Sliders Meal Prepblog
Pulled Pork Sliders With Sweet Potato Buns

Pulled Pork Sliders With Sweet Potato Buns

Tasty sliders with Sweet potato “buns” stuffed and with crockpot pulled pork and your favorite burger toppings.
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Prep Time: 10 minutes minutes
Cook Time: 8 hours hours
Total Time: 8 hours hours 10 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Pork
Servings: 4 meals
Calories: 358kcal
Author: Nick Quintero

Ingredients

  • 1 pound pork shoulder
  • 1 cup Water
  • salt & pepper as desired
  • 4 pickles
  • 1 large tomato sliced
  • ¼ red onion sliced
  • 4 cups romaine lettuce
  • 2 large sweet potatoes cut into 1" rounds

Optional

  • any Whole30 approved toppings
Get Recipe Ingredients

Instructions

  • Add pork shoulder to a crockpot with water, salt, and pepper and cook on medium for 6-8 hours, until tender and fall apart. Remove from the crockpot and shred with a fork.
  • Preheat oven to 400 degrees F and line a baking sheet with parchment paper.
  • While the pork is cooking, bake your sweet potato “buns” by slicing 2 large sweet potatoes with a knife into thick rounds. Transfer to the baking sheet and bake for 30-40 minutes, until fork tender.
  • Prepare your condiments while the sweet potato rounds are baking.
  • To assemble, stack rounds with red onion, tomato, pickle, and ~¼ cup shredded pork with another sweet potato round on top to form a slider. Secure with tooth picks. Repeat until you’re out of sweet potatoes and pork.
  • Divide lettuce between 4 meal prep containers and lay sliders on the lettuce. Serve with your favorite Whole30 approved condiments. Store sliders in the fridge for 4-5 days.

Notes

Nutrition for 1 out of 4 servings:
24g Protein | 25.7g Carbs | 17.2g Fat | 4.7g Fiber | 358 Calories

Nutrition

Serving: 1meal | Calories: 358kcal | Carbohydrates: 25.7g | Protein: 24g | Fat: 17.2g | Fiber: 4.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Chipotle Eye Round Roast Meal Prep

July 3, 2023 by Nick Quintero 13 Comments

Sheet Pan Chipotle Eye Round Roast Meal Prep

Sheet Pan Chipotle Eye Round Roast Meal Prep involves cooking once and eating a whole six times! Amazing work!

This meal prep is a 100 percent grass-fed eye round roast beef, simply cooked to perfection! This one-pan recipe makes 6 meals and keeps the dishes to a minimum. Paleo-friendly. Gluten-Free. And might even be keto if you took the potato out of the equation!

Sheet Pan Chipotle Eye Round Roast Meal Prep

This sheet pan recipe turns your favorite budget-friendly cut of meat, eye-round roast, into flavorful, moist and tender beef. Because eye-round roast is so lean (hello, diet friendly) it can also be a tough cut. But this sheet pan chipotle eye round roast recipe changes that and adds a bit of kick with chipotle spice.

Made in a single pan, this recipe practically cooks itself and leaves very little cleanup making more time for family and friends on Sunday. Or whenever you make it! Because let's be honest, who wouldn't rather curl up on the couch with good company and a movie instead of meal-prepping on a Sunday?

Sheet Pan Chipotle Eye Round Roast Meal Prep Ingredients

  • 1 tablespoon brown sugar, or coconut sugar
  • 1 tablespoon ground chipotle chile pepper
  • 1 tablespoon paprika
  • 1 tablespoon cumin powder
  • Salt and pepper
  • 1 (2.5-pound) eye round roast
  • 3 tablespoons olive oil
  • 1 white onion, chopped
  • 1 pound Brussels sprouts, halved
  • 1 waxy potato, chopped

How to Make Sheet Pan Chipotle Eye Round Roast

Oh, we love a good sheet pan dinner. Start off by lining the pan with parchment, which will make clean up a breeze and keep everything from sticking to the sheet pan. The beef gets started in the oven with a little salt and pepper, but ultimately it'll get seasoned chipotle powder, paprika, cumin, salt, and pepper. The onions, potato, Brussels sprouts all roast on the same pan with the beef. Everything takes on the smoky-sweet-spicy flavor of the seasonings. So good!

Sheet Pan Chipotle Eye Round Roast Meal Prep

How to Store and Serve Chipotle Eye Round Roast

Everything cooks on one sheet pan, and then all you need to do is let the roast rest and slice it up. It should yield enough for six servings, and everything can be stored together for each meal. No need for fancy compartments, unless, of course, you want that! You can keep this prep in the fridge for 4 days. Just reheat it in the oven, covered loosely in foil, at about 350 F. We like this way the best because it keeps the veggies from getting soggy and prevents the meat from drying out.

Sheet Pan Chipotle Eye Round Roast Meal Prep

Substitutions and How to Customize

You can make this dish with roast pork instead of beef if desired. The veggies will all still work great. Feel free though to switch up for things like broccoli or even cauliflower.

You can turn this into a recipe that will work with paleo or keto ways of eating, too, if desired. Change the yellow potato for a sweet potato and this becomes a paleo recipe. Take the potato out altogether, skip the sugar in the meat rub, and add any other non-starchy veggie, and it becomes keto friendly.

More Pot Roast / Chuck Roast Recipe Ideas

  • A Crockpot Roast Meal Prep To Make Your Week Easy!
  • Slow Cooker Asian Pot Roast Meal Prep
  • Pot Roast with Au Jus
  • Instant Pot Roast with Mashed Potatoes
Sheet Pan Chipotle Eye Round Roast Meal Prep

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Sheet Pan Chipotle Eye Round Roast Meal Prep Recipe


Sheet Pan Chipotle Eye Round Roast Meal Prep

Sheet Pan Chipotle Eye Round Roast Meal Prep

100% Grass-Fed eye round roast beef simply cooked to perfection!  This one-pan recipe makes 6 meals and keeps the dishes to a minimum. Paleo. Gluten-Free. 
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Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 362kcal
Author: Nick Quintero

Ingredients

  • 1 tbsp. brown sugar or coconut sugar
  • 1 tbsp. ground chipotle chile pepper
  • 1 tbsp. paprika
  • 1 tbsp. cumin
  • Salt & pepper to taste
  • 2.5 pound eye round roast
  • 3 tbsp. olive oil
  • 1 medium white onion chopped
  • 1 pound Brussels sprouts halved
  • 1 large waxy potato chopped
Get Recipe Ingredients

Instructions

  • Preheat oven to 425°F. Line a baking sheet with parchment paper.
  • Mix brown sugar, chipotle chile pepper, paprika, and cumin powder in a small bowl. Mix well and set aside.
  • Generously sprinkle salt over all sides of the eye round roast.
  • Toss onion, Brussels sprouts, and potato in a large bowl with 1 tablespoon oil, salt, and black pepper.
  • Heat the remaining 2 tablespoons of oil in a medium skillet over high heat until hot. Add the roast, turning occasionally, until all the sides turn golden brown, about 8 minutes. Transfer onto the lined baking sheet and sprinkle the mixed chipotle powder on all sides.
  • Spread the vegetables onto the same baking sheet around the roast.
  • Bake for 25 minutes, until the vegetables are cooked through. Remove the baking sheet from the oven and transfer the vegetables to a plate. Return the roast to the oven and continue roasting for another 15 minutes, until a thermometer inserted into the middle registers 130°F for medium doneness.
  • Rest the roast on a big plate for 10 minutes before slicing (the internal temperature will continue to rise).
  • Serve with the roast vegetables or arrange in meal prep containers for later.

Notes

WW Smart Points= Green:4  Blue:4  Purple:3
__
 
Nutrition for 1 out of 6 servings:
45g Protein, 14g Fat, 14g Carbs
 

Nutrition

Serving: 1meal | Calories: 362kcal | Carbohydrates: 14g | Protein: 45g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Korean Beef Bowls

July 1, 2023 by Nick Quintero Leave a Comment

Korean Beef Bowls

Korean Beef Bowl is flavorful and easy a fast meal prep recipe that's ready in 25 minutes and packs in 30g+ protein per serving. 

If you're looking for a new and delicious way to enjoy beef, look no further. And any time we put something in a bowl, it makes meal prep that much easier and quicker. Gotta love kitchen efficiency on meal prep day, amirite?

These Korean Beef bowls are made with lean strip steaks and include plenty of your favorite veggies and whole grains. Plus, they provide over 30g of protein per serving. They are guaranteed way to get you through your afternoon because the higher protein content helps keeps you full, which curbs cravings.

Korean Beef Bowl Ingredients

Korean Beef Bowl
  • 16 ounces boneless beef strip steak cut into 1-inch pieces
  • ¼ cup coconut aminos, or tamari sauce
  • 2 tablespoon sesame oil
  • 2 cups cooked brown rice
  • 4 cups assorted veggies, such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
  • ⅔ cup coarsely chopped kimchi
  • ¼ cup thinly sliced green onion

How to Make Korean Beef Bowls

Korean Beef Bowl

It all starts with cooking the steak. We love to grill it whenever possible but you can always cook it on a skillet or a grill pan indoors. That's fine. One of the best parts of this dish is all the veggies, which are not only colorful but taste great with the beef. They don't need any cooking, so you can do all that prepping (chopping etc.) while the steak cooks. And if you've got precooked rice in the fridge (or you like to meal prep it and have some in the freezer), now's the time to bring it out. Otherwise, you'll need to cook it for this dish.

Korean Beef Bowl

How to Store and Serve Korean Beef Bowls

Once you've prepped this dish, divide it among airtight containers and store them in the fridge. Reheat the beef if you like, or eat it cold straight out of the fridge; either way is good. If you want to reheat the beef, just wrap it in foil and reheat it in the oven for 10 minutes or so (the foil prevents it from drying out).

It's possible to freeze the steak after you make it if you'd like to. You can freeze the veggies too, but they'll likely be pretty soggy once they're defrosted. Therefore, we'd recommend just freezing the steak and making the veggies once the steak has defrosted, or while it's doing so.

Korean Beef Bowl

A Few Tips About Beef

A three-ounce cooked serving of lean beef (about the size of a deck of cards) provides 10 essential nutrients and about half the Daily Value in protein for about 170 calories. This recipe uses strip steak which is a lean cut of beef. But did you know many of America’s favorite cuts of beef are classified as “lean”? In addition to the strip steak, the top sirloin, tenderloin and 95% lean ground beef are also on the list. How to figure this out? Look for the word “Round” or “Loin” in the name. More than 60 percent of the whole muscle cuts found in the supermarket are lean when cooked with the visible fat trimmed.

Recipes like these Korean Beef Bowls, breakfast egg cups, and mozzarella stuffed meatballs are easy ways to include lean beef in your diet. So, if you're in need of more protein and want to eat it in a delicious way, try this Korean Beef Bowl! 

More Easy One-Bowl Meals to Meal Prep!

  • Slow Cooker Keto Pork Carnitas Bowls
  • Greek Rice and Turkey Meal Prep Bowls
  • Asian Crunch Buddha Bowls
  • Mediterranean Style Meal Prep Bowls
  • Tuna Poke Bowls
Korean Beef Bowl
Meal Prep on Fleek x GoodCook Meal Prep Containers

Recipe courtesy of The Kansas Beef Council

Korean Beef Bowl

Korean Beef Bowl

This flavorful and easy Korean Beef Bowl recipe is a fast meal prep recipe that is made in 25 minutes and packs in 30g+ protein per serving. 
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Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: Lunch, Main Dish
Cuisine: Korean
Keyword: Meal Prep, Steak
Servings: 4 meals
Calories: 390kcal
Author: Nick Quintero

Ingredients

  • 16 ounces beef strip steak cut into 1 inch pieces
  • ¼ cup Coconut Aminos or Tamari
  • 2 tablespoon Asian sesame oil
  • 2 cups cooked brown rice
  • 4 cups assorted veggies such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
  • ⅔ cup chopped kimchi
  • ¼ cup thinly sliced green onion
Get Recipe Ingredients

Instructions

  • Place steaks over medium heat on a preheated grill. Cook steaks, covered, 11 to 14 minutes. For medium rare cook till 145°F or medium, a little longer, to 160°F doneness, turning occasionally. A table-top griddle, a grill pan, or frying pan can be used if you don’t have a grill.
  • Meanwhile, to prepare the dressing, whisk together soy sauce and sesame oil in a small bowl; set aside.
  • Divide rice evenly among four bowls. Top rice with vegetables and kimchi.
  • Slice the steaks into thin pieces and divide evenly among bowls. Drizzle with dressing. Garnish with green onions and optional sesame seeds.

Video

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 33g Carbs | 14g Fat | 390 Calories
 
 

Nutrition

Serving: 1meal | Calories: 390kcal | Carbohydrates: 33g | Protein: 32g | Fat: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Slow Cooker Thai Yellow Curry Meal Prep

July 1, 2023 by Nick Quintero Leave a Comment

Slow Cooker Thai Yellow Curry

Thai Yellow Curry Meal Prep with chicken and veggies will fill your house with amazing smells as it simmers in a slow cooker and will taste even better. Whole30 compliant!

We’re all about Thai food around here. We know you all love the classic sweet and tangy Pad Thai, and we’ve shared other favorites over the years such as Thai Basil Chicken and this Thai Chili Tofu Sheet Pan Meal Prep. But we wanted to go a bit deeper and add some further variation to our East Asian-inspired meal prep recipes because frankly, we can’t get enough of them, and we hope you feel the same way!

This one goes right in the slow cooker/crockpot for a curry that simmers while you do all the other things you need to do!

Thai Yellow Curry Meal Prep Ingredients

  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 2 tablespoons ginger, grated
  • 2 tablespoons lemongrass, very finely chopped
  • 2 tablespoons cumin
  • 1 tablespoon turmeric
  • 2 teaspoons chili powder
  • 1 ½ teaspoons sea salt
  • 2 cups coconut milk, full fat
  • 2 pounds chicken breasts, cubed
  • 2 potatoes, peeled and cut into in large chunks
  • 3 carrots, peeled and cut into large chunks
  • Cilantro, to garnish
  • Red Thai chile peppers or red jalapenos, to garnish, optional
  • 6 cups cauliflower, riced & cooked

How to Make Thai Curry in the Slow Cooker

This Thai curry recipe showcases the classic Thai flavors of ginger and lemongrass, with a little added smoke from cumin and a rich and savory dash of turmeric. Everything comes together in a super creamy dairy-free base that is sure to be one of the most exciting things to come from your kitchen! Though Thai curries are traditionally served with white or jasmine rice, we subbed cauliflower rice to complete this meal prep recipe and keep it Whole30 compliant.

yellow curry meal prep

Carrots and potatoes are traditional vegetable ingredients for Thai curry recipes, and this one is no exception. The combination creates a wonderful flavor and texture contrast: crunchy and sweet carrots beautifully complement the soft and mild potatoes. Plus, the longer the potatoes sit in the curry, the more they soak up its wonderful flavors.

How to Store and Serve Thai Yellow Curry from the Crockpot

Meal prep this and pop it in the fridge in individual containers. Serve over cauliflower rice as written. Reheat in the microwave or right on the stovetop. So good, either way. Don’t skimp on the cilantro for this Thai curry recipe! Not only is it essentially traditional, but the pop of bright and cooling flavor is crucial to round out the richness of the dish. Feel free to add more before serving!

And yes, you can freeze this curry. Make sure it's in airtight containers whose size (or sizes) make sense for your household. In other words, you can freeze them in individual portions OR you can freeze in one big batch if you're likely to just defrost and serve it for dinner instead of meal preps for days!

yellow curry meal prep

Substitutions and Variations

This is one of our many meal prep recipes that call for chicken, but pork, beef, and tofu are also common in Thai curry recipes and all would make good substitutions. (As would chicken thighs instead of boneless breasts). With chicken, this Thai curry recipe comes in at 40g protein for under 400 calories per serving! We love when meal prep recipes are equal parts nutrient-dense, easy, and delicious.

Feel free to reduce the heat from the peppers we specify (all curries can be made to your own preferences!), and to serve with some wedges of lime, if desired. If you aren't following a Whole30 protocol, feel free to use regular white or brown rice instead of cauliflower rice.

More Thai and Chicken Dishes to Meal Prep

  • Thai Red Curry Chicken
  • 17 Meal Preps That Are Better Than Takeout!
  • Chicken Pad Thai Zoodles
    Paleo Thai Almond Butter Meatballs
  • Thai Chicken Tenders with Creamy Almond Dipping Sauce
  • Thai Crunch Quinoa Grain Bowl
Whole30 Crockpot Yellow Thai Curry Meal Prep
Crockpot-Yellow-Thai-Curry-blog

Slow Cooker Thai Yellow Curry Meal Prep

Classic Thai flavors of ginger and lemongrass make this Whole30 compliant curry one not to be missed! This recipe calls for chicken, but pork and beef are also used in Thai yellow curry and would make good substitutions. Serve on cauliflower rice to complete the meal.
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Prep Time: 20 minutes minutes
Cook Time: 3 hours hours
Total Time: 3 hours hours 20 minutes minutes
Course: Lunch, Main Dish
Cuisine: Thai
Keyword: Chicken, Meal Prep
Servings: 6 meals
Calories: 389kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 4 cloves garlic minced
  • 2 tablespoon ginger grated
  • 2 tablespoon lemongrass finely chopped
  • 2 tablespoon cumin
  • 1 tablespoon turmeric
  • 2 teaspoon chili powder
  • 1.5 teaspoon sea salt
  • 2 cups full fat coconut milk
  • 2 pounds raw chicken breast cut into cubes
  • 2 medium potatoes peeled and chopped into large chunks
  • 3 medium carrots peeled and cut into large chunks
  • cilantro for garnish
  • 6 cups cauliflower rice
Get Recipe Ingredients

Instructions

  • In a skillet, add olive oil, garlic, ginger, lemongrass, and spices. Saute until fragrant, and then add the coconut milk. Simmer on low for 4-5 minutes while preparing the other ingredients.
  • Add the chicken, potatoes and carrots to a crockpot, and then top with the curry mixture.
  • Cover and cook on low for 4-6 hours, or on high for 2-3 hours.
  • Serve on a bed of cauliflower rice, and garnish with chopped cilantro or diced red chile peppers.

Notes

Nutrition for 1 out of 6 servings:
40g Protein | 24.4g Carbs | 15.3g Fat | 389 Calories

Nutrition

Serving: 1meal | Calories: 389kcal | Carbohydrates: 24.4g | Protein: 40g | Fat: 15.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese

June 29, 2023 by Nick Quintero Leave a Comment

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese is an easy meal prep recipe that combines the best of both sweet and savory. Serve with fresh greens for added brightness. Gluten-Free. 

We can never get enough of chicken meal preps, but this one might have you a little puzzled.

You might be wondering why you'd put red grapes in a savory dish, but wait until you taste what happens when you cook with this popular after-school snack and lunch box staple. It'll change your mind.

This meal prep recipe is a simple combination of chicken thighs, crisp red grapes, blue cheese and warm fall spices that is best served with greens or a big chunk of crusty bread. It can work as a hearty meal prep lunch, a fast weeknight dinner or even a meal to be served to family and friends at a weekend gathering.

One Skillet Chicken Thighs with Roasted Grapes and Blue Cheese Ingredients

  • 1 pound boneless, skin-on chicken thighs (3-4 small thighs)
  • 1 pound red grapes
  • 1 tablespoon olive oil
  • 1 teaspoon ground star anise, or 1 whole star
  • 1 tsp ground cinnamon
  • Salt & pepper, to taste
  • 6 tablespoon mild, creamy blue cheese, such as gorgonzola
  • Several sprigs fresh thyme
  • Fresh lemon, sliced
  • 2 cups arugula
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

How to Make One Skillet Chicken Thighs

It's important to use a skillet that you can put in the oven because this dish starts on the stovetop and transfers to the oven to cook. Start off by seasoning the chicken with salt and pepper, along with cinnamon and star anise. Cook the chicken in a hot skillet with a little olive oil until the skin is nice and seared and crispy. Add the grapes to the pan and transfer to the oven to bake completely. When it's ready, remove the pan from the oven and add the thyme and blue cheese.

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

How to Store and Serve One Skillet Chicken Thighs

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

Prep this ahead of time and store it in airtight containers. You might consider leaving off the blue cheese and adding that before serving, unless you're ok with the fact that the blue cheese will melt a bit when you reheat this dish. We're ok with that! Serve with lemon slices and over baby arugula, if desired. We'd also like rice (cauliflower rice or otherwise) or quinoa with this dish or roasted potatoes. Buttered noodles would go great, too.

You can freeze this entire dish (with the exception of the arugula) ahead of time and defrost in the fridge or the microwave, or cook from frozen in the oven at 350 F, covered, for 20 to 30 minutes.

Substitutions and Customizations

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

If you are looking to lower the fat a bit on the recipe for this One Skillet Chicken Thighs With Roasted Grapes and Blue Cheese recipe, you can use skinless chicken thighs in place of skin on or even boneless, skinless chicken breast. Just be sure to adjust your cooking time accordingly.

As mentioned above, we like to pair it with fresh greens (we used arugula here) or crusty bread, but this would also be amazing served with quinoa, brown rice, or any other of your favorite grains; or grain substitutes like quinoa or cauliflower rice. For those who aren't fans of blue cheese, give feta or goat cheese a try! They will work just as well!

You could also make this dish with something like a Chinese 5-spice powder, and that would work well with the combination of flavors, too, if you didn't have star anise or wanted to use a spice blend you already have on hand. The flavors will be similar and complementary.

Meal Prep Recipe Video:

 

More One-Skillet and One-Pan Dishes!

  • One Pan Roasted Brussels Sprouts, Grapes and Sausage Meal Prep
  • Savory Almond Butter Chicken Thigh Skillet
  • 20 Minute Chicken Lemon Broccoli Pasta Skillet
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese
One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese is an easy meal prep recipe that combines the best of both sweet and savory. Serve with fresh greens for added brightness. Gluten Free. 
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Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 30 minutes minutes
Course: Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 3 meals
Calories: 380kcal
Author: Nick Quintero

Ingredients

  • 1 pound boneless, skin-on chicken thighs 3-4 small
  • 1 pound red grapes
  • 1 tbs olive oil
  • 1 teaspoon ground star anise or 1 whole star NOT anise (make sure it says star anise)
  • 1 teaspoon ground cinnamon
  • salt & pepper
  • 6 tbs mild and creamy blue cheese such as gorgonzola
  • 2 sprigs fresh thyme
  • fresh lemon sliced
  • 2 cups arugula
Get Recipe Ingredients

Instructions

  • Preheat the oven to 400 degrees F.
  • Season the chicken with ground cinnamon, star anise, salt & pepper.
  • In a wide, deep, oven-safe skillet, heat oil over medium high. Add each piece of seasoned chicken, skin-side down and fry for a few minutes or until golden. Flip and cook for a few more minutes. You're not cooking the chicken all the way through, just developing good color on the skin.
  • Add your grapes to the skillet and transfer to the oven. Bake for 10-15 minutes or until chicken is cooked through and reaches an internal temperature of 165 degrees F.
  • Remove from the oven and top with fresh thyme and blue cheese. Serve over arugula with lemon slices and zest, if desired.

Video

Notes

Nutrition for 1 out of 4 servings:
32g Protein | 9g Carbs | 24g Fat | 380 calories

Nutrition

Serving: 1meal | Calories: 380kcal | Carbohydrates: 9g | Protein: 32g | Fat: 24g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Southwestern Stuffed Sweet Potatoes

June 26, 2023 by Nick Quintero Leave a Comment

Southwestern Stuffed Sweet Potatoes are loaded with protein and veggies and have tons of flavor. Naturally gluten-free and paleo friendly!

Breakfast gets a burst of spicy Mexican flavor in these sweet potatoes stuffed with scrambled eggs, spinach, and chorizo for a high-protein meal prep with staying power. We aim to give this to you for breakfast, but you can certainly eat this for lunch or dinner. Or all three.

Southwestern Stuffed Sweet Potatoes Ingredients

Southwestern Stuffed Sweet Potatoes
  • 4 medium cooked sweet potatoes
  • 1 teaspoon olive oil
  • 6 oz. ground chorizo (sugar-free)
  • 4 large eggs, beaten
  • 2 cups fresh spinach
  • ¼ cup chopped cilantro
  • ⅓ cup chopped red onion

How to Make Southwestern Stuffed Sweet Potatoes

Southwestern Stuffed Sweet Potatoes

This dish has a couple of components and you can make them in stages, or all at once and then pop them in the fridge. But it starts with baking the potatoes, naturally! Pop them in the fridge, wrapped in foil, if you make them ahead of time. Cook the chorizo in a skillet and add in the spinach, along with the beaten eggs. You might not need pepper, if the chorizo has a sufficient amount of kick (taste!). After that cooks, set it aside and chop the cilantro and red onion, which serve as toppings. The idea is that the sweet potatoes are stuffed with a combination of eggs, chorizo, and fresh spinach, with red onion and cilantro on the side. So much flavor, so much protein.

How to Store and Serve Southwestern Stuffed Sweet Potatoes

These are easy to put together. Start off with some cooked sweet potatoes, which you can do ahead of time. Cut them open and get them ready. The stuffed ingredients are popped into one of the side compartments, as you might want to reheat the components individually. We like reheating potatoes in the oven but the microwave will do, too. Go easy on the egg and chorizo combo in the microwave; sometimes eggs can get a little gummy in there.

Southwestern Stuffed Sweet Potatoes

Substitutions and How to Customize

Feel free to use regular baked potatoes (i.e., russet potatoes) instead of sweet potatoes if you want. It will just veer out of paleo-friendly territory, if that's important to you.

Turn the whole thing vegan/plant-based by using plant-based spicy sausage and JustEgg. No problem. Will still taste great. It's about the combination of flavors, you know?

Add additional layers of flavor to the eggs if desired, with a dash of cayenne. Don't forget the salt and pepper; paprika would be great with the eggs as well. You're just adding to some of the flavors that are already present in the chorizo (hint: look at the chorizo package's ingredient list to see what sorts of seasonings are in there, and go from there if you want to amp up the heat or earthiness.)

Switch the spinach for baby kale or even arugula, if you like. If you're the kind of person who has frozen chopped spinach in your freezer on the regular, use that. Just make sure you squeeze out as much excess liquid as possible before you add it to the mix.

If you're down with cheese, add some shredded cheddar or Monterey jack cheese on top.

More Awesome Southwestern Flavors to Meal Prep With!

  • Southwestern Chicken Bake Meal Prep
  • One Pot Southwestern Meal Prep
  • Southwestern Meal Prep Recipe (with steak!)
Southwestern Stuffed Sweet Potatoes
Southwestern Stuffed Sweet Potatoes
Southwestern Stuffed Sweet Potatoes


Southwestern Stuffed Sweet Potatoes

Southwestern Stuffed Sweet Potatoes

Breakfast gets a burst of spicy Mexican flavor in these sweet potatoes stuffed with scrambled eggs, spinach and chorizo for a high-protein breakfast with staying power.
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Prep Time: 10 minutes minutes
Cook Time: 13 minutes minutes
Total Time: 23 minutes minutes
Course: Breakfast
Cuisine: American, Mexican
Keyword: breakfast, gluten free, low calorie, paleo, whole30
Servings: 4 meals
Calories: 372kcal
Author: Nick Quintero

Ingredients

  • 4 medium crockpot sweet potatoes
  • 1 teaspoon olive oil
  • 6 oz. ground chorizo sugar-free
  • 4 large eggs beaten
  • 2 cups fresh spinach
  • ¼ cup chopped cilantro
  • ⅓ cup chopped red onion
Get Recipe Ingredients

Instructions

  • Heat olive oil over medium heat in a medium skillet. Add chorizo and use a spatula to break into small pieces. Cook for 6-7 minutes stirring regularly. Stir in spinach and cook 2 minutes longer until wilted. Pour eggs into the pan and stir again. Cook 3-4 minutes longer or until eggs are cooked through.
  • Slice sweet potatoes down the center without cutting through the bottom and fluff with a fork. Place sweet potatoes into 4 large compartments of teal MPOF containers. Divide chorizo mixture between smaller compartments. Place a small cup with cilantro and red onion next to each sweet potato.

Notes

WW Smart Points= Green:11 Blue:9 Purple:5

Nutrition

Calories: 372kcal | Carbohydrates: 27g | Protein: 19g | Fat: 21g | Sodium: 934mg | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Firecracker Beef

June 25, 2023 by Meal Prep Mondays Leave a Comment

This firecracker beef is fun to make and it is packed full of flavor! It makes for a fantastic dinner meal prep.

Firecracker Beef

This firecracker beef is fun to make and it is packed full of flavor! It makes for a fantastic dinner meal prep.
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Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch
Cuisine: American
Keyword: air fryer, Beef, dinner, rice
Servings: 4 Servings
Calories: 395kcal
Author: Meal Prep Mondays

Equipment

  • 1 Air Fryer

Ingredients

  • 1 lbs ground beef
  • 8 oz Brussels sprouts
  • ½ ea onion
  • 2 ea poblano peppers
  • 1 tablespoon minced garlic
  • 1 tablespoon red pepper flakes

For the sauce:

  • ¼ cup hot sauce
  • 1 tablespoon apple cider vinegar
  • 4 tablespoon honey
  • 1 tablespoon cornstarch
Get Recipe Ingredients

Instructions

  • In a small bowl, mix in olive oil and salt + pepper to the brussel sprouts and toss to coat.
  • Airfry the brussel sprouts for 7-8 minutes or until they cook fully. (They will turn a golden color).
  • Chop up the onion and the peppers and sauté on medium heat with olive oil, minced garlic and red pepper flakes.
  • Once they are cooked down- add in the ground beef.
  • Cook 4 cups of rice according to the box you choose.
  • For the sauce, mix all the ingredients together and set aside for 5 minutes to settle.
  • Once the beef is cooked, add in the Brussel sprouts, and pour in the sauce and mix.
  • Divide everything out into four meal prep containers and enjoy throughout the week!

Nutrition

Serving: 1meal | Calories: 395kcal | Carbohydrates: 26g | Protein: 22g | Fat: 23g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 521mg | Potassium: 610mg | Fiber: 3g | Sugar: 19g | Vitamin A: 1047IU | Vitamin C: 61mg | Calcium: 57mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pineapple Coconut Overnight Oats Meal Prep

June 15, 2023 by Nick Quintero Leave a Comment

Pineapple coconut overnight oats are delicious, tropical, vegan, and gluten free. Boost it with collagen or protein powder!

Overnight oats are everywhere these days, and for good reason! Not only are oats incredibly nutritious, they’re also easy to make. We love how versatile they are; almost any flavor and topping combination will taste great. Oats are a blank slate!

And our favorite part about overnight oats? They make great meal prep ideas! Overnight oats are delicious, healthy, and satisfying, and if you spend just a few precious minutes prepping on Sunday evening- they’ll be ready for you all week!

What's So Great About These Overnight Oats?

Pineapple Coconut Oats Meal Prep

We wanted this breakfast meal prep idea to be a bit of a break from the norm. The usual suspects make their appearance of course, because who doesn’t love a splash of omega-rich chia seeds? Each serving of these overnight oats is a quick trip to the tropics with a blast of sweet and tangy pineapple and delicious coconut shavings.

And in case you need a little extra nutritional boost, our recipe makes room for a scoop of your favorite protein or collagen powder. Each serving of oats contains 13 grams of protein on its own though, so any powder or nut butter you add is making that number that much more plump!

Pineapple Coconut Oats Meal Prep

Pineapple Coconut Overnight Oats Meal Prep Ingredients

  •  1 cup GF rolled oats
  • 4 teaspoon white chia seeds
  • ¼ cup shredded unsweetened coconut flakes
  • 1 cup frozen pineapple
  • 2 cups coconut milk
  • 2 teaspoon lime juice
  • 1 scoop Vanilla protein powder (optional) or collagen protein powder
  • 1 TBS maple syrup

Nutrition of Oats

Speaking of a serving of oats, we’ve got some more to share with you about the nutrition of oats. One serving of these overnight oats will also provide you with 191% of your daily value of manganese (a trace mineral that's important for many bodily functions), along with magnesium, antioxidants, B vitamins, iron, and zinc. And most importantly? Oats are loaded with a powerful soluble fiber called beta-glucan. Once digested, this fiber helps you to stay fuller longer, supports healthy blood sugar and cholesterol levels, and feeds good gut bacteria.

How to Make Pineapple Coconut Overnight Oats

Overnight oats are mercifully easy to pull off. Because that's what you need to the night before, right? Just a little kitchen puttering and then pop it in the fridge. Combine the ALL of the ingredients (except the optional granola) in a bowl and then divide between two glass jars with an airtight lid. Stick them in the fridge for a few hours and up to overnight is optimal.

Pineapple Coconut Oats Meal Prep

How to Store and Serve Overnight Oats

Since the storing is part of the prepping, there's not much to do here. Eat it right out of the jar! Add some granola on top! Top with more shredded coconut and some granola, for some crunchy contrast. We don't recommend freezing this, though! Just a heads up! Keep them in the fridge for up to 4 days.

Pineapple Coconut Oats Meal Prep

How to Customize Overnight Oats

  • Mango would be amazing with coconut, either in addition the pineapple or instead of it! Plus, it's still tropical that way!
  • You can use frozen or fresh fruit in this recipe; it's fine either way.
  • Feel free to add things like hemp seeds (a tablespoon or two), or maybe even flax seeds, for extra nutrients and protein (in the case of hemp, naturally).
  • Skip the protein powder or go chocolate instead of vanilla for a totally different taste.
  • Swap the maple syrup for honey or agave nectar.
  • Use a different kind of plant-based milk.
Pineapple Coconut Oats Meal Prep
Pineapple Coconut Oats Meal Prep

Pineapple Coconut Oats Meal Prep

Vegan and gluten-free breakfast that’s perfect for busy mornings! Packed with tropical coconut and pineapple flavors and an optional protein powder boost.
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Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Meal Prep
Servings: 2
Calories: 394kcal
Author: Nick Quintero

Ingredients

  • 1 cup rolled oats gluten free, if needed
  • 4 teaspoon chia seeds
  • ¼ cup shredded unsweetened coconut
  • 1 cup frozen pineapple
  • 2 cups coconut milk full fat or unsweetened low calorie
  • 2 teaspoon lime juice
  • 1 scoop vanilla protein powder or collagen powder
  • 1 tbs dark maple syrup
  • granola optional
Get Recipe Ingredients

Instructions

  • Divide all ingredients between two mason jars and whisk with a fork to combine.
  • Refrigerate overnight. In the morning, stir and serve with your favorite granola.
  • Leftovers keep in the fridge for 5 days.

Notes

Nutrition for 1 out of 2 servings:
17g Protein | 49g Carbs | 16g Fat | 10g Fiber | 394 Calories
*nutrition facts calculated using 1 scoop of Vital Protein Collagen Powder

Nutrition

Serving: 1serving | Calories: 394kcal | Carbohydrates: 49g | Protein: 17g | Fat: 16g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Pineapple Coconut Overnight Oats Meal Prep

Eggplant Meatballs and Zoodle Meal Prep

June 12, 2023 by Nick Quintero 2 Comments

Eggplant meatballs might fool you! They're savory and filling and a great plant-based alternative! Gluten-free, too!

 Eggplant Meatballs and Zoodle Meal Prep

Italian food is so satisfying, isn’t it? The tang of rich tomato sauce paired with gooey cheese and perfectly cooked pasta is the stuff of dreams. We conceived this easy Eggplant Meatballs and Zoodle meal prep to incorporate the traditional Italian flavors that we all love, but with a few lightened-up substitutions. These eggplant meatballs are actually meatless, and we subbed traditional wheat flour or breadcrumbs for almond flour, making them gluten-free as well.

These are the perfect Meatless Monday dinner, and are even Whole30 compliant! They do take a little while to bake, but the actual hands-on preparation time is minimal, making these perfect for an easy meal prep or a comforting weekend dinner.

eggplant meatball meal prep

Eggplant Meatballs and Zoodle Meal Prep Ingredients

eggplant meatball and zoodle meal prep
  • 1 large eggplant
  • 1 cup onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • Sea salt and pepper, to taste
  • ¾ cup almond flour
  • 1 egg
  • 1 teaspoon Italian seasoning
  • ½ teaspoon of sea salt
  • 2 zucchini, spiralized to make zoodles
  • 1 jar pasta sauce, Whole30 compliant if necessary

Eggplant Nutrition Info

Though typically thought of and treated as a vegetable, eggplants are actually fruits, because they have seeds and grow from flowering plants. Their deep purple color is an indication of the presence of a range of antioxidants, which are crucial for cell health and longevity. Eggplant is also a good source of fiber, and its mild flavor makes it pretty easy to add to just about anything. We love the taste and texture of it blended with garlic, onion, and Italian seasoning for these Eggplant Meatballs and Zoodle Meal Prep.

eggplant meatball meal prep

What's a Zoodle?

Spiralized fruits and veggies are a consistent way to enjoy a lightened version of a huge range of dishes. However, instead of traditional pasta, the use of zucchini noodles as a base for the Eggplant Meatballs and Zoodle Meal Prep allows for significantly lower caloric intake, plus the added benefit of Vitamin A, Vitamin C, Potassium, and fiber. Plus, using zoodles basically ensures that you’re getting at least one extra serving of vegetables in each portion, all without compromising any flavor or convenience. And who doesn’t want that? This easy meal prep is both light and satisfying.

Ultimate Guide to Meatballs:

Meatballs have come a long way. No longer are the days of just pasta, meatballs and sauce. From beef to turkey, to chicken, pork, lamb or even vegetarian recipes the possibilities are endless with meatballs! And don’t even get us started on the sauces! There is a recipe out there for every palate! And the best part? Meatballs are easy to make, inexpensive and transport in your containers without a hitch! Read More Here

eggplant meatball and zoodle meal prep

How to Store and Serve Eggplant Meatballs with Zoodles

Easy peasy! Pop these into meal prep containers that seal well. Store them in the fridge for 4 to 5 days. Reheat in the microwave or in the oven, covered. Add a little more sauce if need be, if things start to look a little too dry.

Here's an important tip, though. Zoodles release a lot of water when reheated, so if you plan to reheat your meals later, pack the zoodles raw. 1 minute in the microwave is enough to cook them and they won’t get soggy.

We wouldn't recommend freezing the zoodles, but you could freeze the eggplant meatballs. We recommend defrosting them in the fridge first, and then reheating them in a moderate oven (about 350 F works), wrapped in foil, until they're completely hot all the way through. Zoodles just won't hold up well to freezing and then defrosting and reheating. It's not hard to do, so you can always double batch the meatballs and then just make the zoodles as needed!

eggplant meatball and zoodle meal prep

More Zoodle and Eggplant Recipes

  • Eggplant Lasagna
  • Creamy Garlic Zoodles with Chicken
  • Mediterranean Roasted Eggplant Salad
  • Chicken Pad Thai with Zoodles
eggplant meatball and zoodle meal prep

Related Article: Ultimate Guide to Making Meatballs

Whole30 Eggplant Meatball and Zoodle Meal Prep blog
eggplant meatball meal prep

Eggplant Meatballs and Zoodle Meal Prep

The perfect meatless Monday dinner, and Whole30 compliant! These take a while to bake, but the actual hands-on preparation time is minimal, making these perfect for meal prep or a comforting weekend dinner.
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Prep Time: 10 minutes minutes
Cook Time: 1 hour hour 10 minutes minutes
Total Time: 1 hour hour 20 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Eggplant, Meal Prep
Servings: 4 meals
Calories: 351kcal
Author: Nick Quintero

Ingredients

  • 1 large eggplant
  • 1 cup onion diced
  • 3 cloves garlic minced
  • 1 tbs olive oil
  • Salt and pepper to taste
  • ¾ cup almond flour
  • 1 large egg
  • 1 teaspoon Italian seasoning
  • ½ tso sea salt
  • 2 large zucchini spiralized
  • 1 jar pasta sauce Whole30 compliant, if needed
Get Recipe Ingredients

Instructions

  • Preheat oven to 400 degrees F.
  • Dice the eggplant and place on a lined rimmed baking sheet along with onions and garlic. Lightly coat with olive oil and season with salt and pepper.
  • Bake vegetables for 30 minutes. Then, lower the oven temperature to 375 degrees.
  • Add roasted vegetables, almond flour, egg, and seasonings to a blender or food processor, and pulse until a sticky dough forms, leaving some chunks of eggplant and onion in the dough.
  • Dip a cookie scoop in water, and then scoop up small balls of eggplant batter, and place on a cookie sheet. Alternately, use wet hands. The dough is very sticky so is difficult to work with, but a cookie scoop with a release makes the work easier.
  • Bake meatballs for 40 minutes. They will be soft when first taking them out of the oven, so remove from pan carefully. The meatballs become more dense as they cool.
  • Serve on zoodles cooked to liking, and top with hot marinara sauce. Note: Zoodles release a lot of water if reheated, so if you plan to reheat your meals later, pack the zoodles raw. 1 minute in the microwave is enough to cook them and they won’t get soggy.

Video

Notes

WW Smart Points= Green:8  Blue:8  Purple:8
__
Nutrition for 1 out of 4 servings:
11.1g Protein | 39.6g Carbs | 18.4g Fat | 13.6g Fiber | 351 Calories

Nutrition

Serving: 1meal | Calories: 351kcal | Carbohydrates: 39.6g | Protein: 11.1g | Fat: 18.4g | Fiber: 13.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

BBQ Jackfruit & Avocado Slaw Meal Prep

June 11, 2023 by Nick Quintero Leave a Comment

BBQ Jackfruit & Avocado Slaw Meal Prep! Easy BBQ jackfruit paired with a creamy avocado slaw for the perfect vegan and gluten free summer meal! 

If you're thinking to yourself, What’s a jackfruit, anyway, you have come to the right place!

It’s a great question, especially because jackfruit is not very popular or well-known in Western countries. It is, however, increasingly used in plant-based recipes because it's an ingredient that is really versatile. Thriving mostly in India and Southeast Asia, the jackfruit is considered the largest tree-growing fruit in the world! They can grow up to 3 feet in length and 100 pounds each! The jackfruit also has a bumpy flesh on the outside, and when eaten fully ripe, has the flavor of mango, banana, or pineapple. Take a look...

jackfruit on the tree

The jackfruit is highly adaptable. In spite of its fruity, sweet flavor when raw, it actually soaks up any flavors it’s cooked with, and has a fabulous stringy texture! And that, friends, is why this BBQ jackfruit meal prep recipe makes for an on-point vegan summer food—it tastes just like BBQ pulled pork! For real!

BBQ and cole slaw. We can’t think of a more iconic duo? That’s why we’ve included a totally fresh take on slaw in BBQ jackfruit meal prep recipe! The earthy flavors of avocado, raw cashews, and optional (but always recommended) fresh cilantro and lime come together.

BBQ Jackfruit & Avocado Slaw Meal Prep

If you are a vegan or vegetarian, don’t worry! MPOF has you covered with this BBQ jackfruit meal prep recipe, so you don’t have to go hungry this summer while having family fun in the sun! Not to mention, you can have this meal anywhere, and at any time, and you won’t even need a barbecue grill to enjoy it!

BBQ Jackfruit & Avocado Slaw Meal Prep

BBQ Jackfruit & Avocado Slaw Meal Prep Ingredients

  • 1 teaspoon avocado oil
  • 2 (20-ounce cans) jackfruit in water
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ cup filtered water
  • 1 cup BBQ sauce of choice (ensure vegan/gluten free brand)
  • Himalayan sea salt, to taste
  • Black pepper, to taste
  • 4 cups shredded cabbage (purple and green, or a mix)
  • 2 cups shredded carrots
  • 1 ripe avocado
  • ½ cup almond milk yogurt
  • 1 lemon, squeezed
  • Optional for serving: raw cashews, cilantro, fresh lime

How to Make BBQ Jackfruit and Avocado Slaw

This starts with canned jackfruit. Two cans of it! Cook it in a little avocado oil once you've drained the fruit from the cans. Add the seasonings and the barbecue sauce; pick your favorite and make it vegan/gluten-free if that's how you roll. It cooks quickly, which is super helpful. Then, you assemble the slaw, which is cabbage and carrots, mostly, shredded and tossed with some almond milk yogurt, lemon juice, and avocado. We love to add raw cashews, some chopped cilantro, and fresh lime wedges to really add some zing to this slaw.

BBQ Jackfruit & Avocado Slaw Meal Prep
BBQ Jackfruit & Avocado Slaw Meal Prep

How to Store and Serve BBQ Jackfruit and Avocado Slaw

Keep all this right in meal prep containers in the fridge for up to 4 days. The best part of a dish like this? You can eat it straight out of the fridge if you want to! Chilled barbecue anything (jackfruit or otherwise!) is delicious, and we kind of like to mix it all together. But you can eat it separately, too. Your call! We like the way the flavors mingle that way, though. We wouldn't recommend freezing the slaw, but you probably knew that, right? You can freeze the jackfruit part if you want, though, if you happen to have leftovers. Keep it in an airtight container. But honestly, this cooks so fast and is so easy, it's not a big deal to make it from scratch.

BBQ Jackfruit & Avocado Slaw Meal Prep

More Fun BBQ Recipes!

  • BBQ Pulled Chicken Stuffed Sweet Potatoes
    BBQ Lentil Taco Meal Prep
  • BBQ Pulled Mushrooms
Vegan BBQ Jackfruit & Avocado Slaw Meal Prep blog
BBQ Jackfruit & Avocado Slaw Meal Prep

BBQ Jackfruit & Avocado Slaw Meal Prep

Easy BBQ jackfruit slaw paired with a creamy avocado slaw for the perfect vegan and gluten free summer meal!
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Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Jackfruit, Meal Prep
Servings: 4 meals
Calories: 360kcal
Author: Nick Quintero

Ingredients

BBQ Jackfruit

  • 1 teaspoon avocado oil
  • 14 ounces canned or fresh jackfruit
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ cup water
  • 1 cup BBQ sauce of choice ensure vegan/gluten free brand, if needed
  • Himalayan sea salt to taste
  • Black pepper to taste

Avocado Slaw

  • 4 cups cabbage shredded (green or purple)
  • 2 cups carrots shredded
  • 1 large avocado
  • ½ cup almond milk yogurt we use Kite Hill Unsweetened
  • 1 lemon juiced

For Serving, optional*

  • raw cashews for garnish
  • cilantro chopped, for garnish
  • fresh lime juice for garnish
Get Recipe Ingredients

Instructions

  • Drain and rinse jackfruit and shred with a fork.
  • Heat the avocado oil in a skillet over medium heat. Add the jackfruit and cook for 2-3 minutes, until it starts to get some color.
  • Next, add the jackfruit, smoked paprika, garlic powder, BBQ sauce, and ½ cup water. Stir and cover, then turn heat down to medium-low. Cook for 20 minutes, stirring occasionally. Season with Himalayan sea salt and black pepper.
  • To make the avocado slaw, combine all ingredients in a large mixing bowl and smash until well combined. Refrigerate until ready for use.
  • To assemble, divide BBQ jackfruit and avocado slaw between meal prep containers. Top with optional cashew, cilantro, and a lime wedge. Keeps in the fridge for 3-5 days.

Notes

Nutrition for 1 out of 4 servings:
5g protein | 67g Carbs | 10g Fat | 360 Calories
*not included in nutrition facts

Nutrition

Serving: 1meal | Calories: 360kcal | Carbohydrates: 67g | Protein: 5g | Fat: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Easy Falafel Meal Prep

June 8, 2023 by Nick Quintero 1 Comment

Falafel Meal Prep is easy, loaded with protein, gluten-free, and plant-based. Comes together with a blender or food processor and freezes great, too!

Falafel is a traditional and insanely delicious Middle Eastern dish made from ground chickpeas, fava beans, or both. If you’ve never had it before, think of falafel as deep-fried savory donut holes with tons of flavor!

We, of course, wanted to lighten ours up a bit, so no deep-frying for this particular falafel meal prep. Instead, you’ll get all of the traditional flavors: cumin, tahini, garlic, and lemon, without the added fat and oxidation of high-temperature immersion frying. All you need to cook these little guys is some avocado oil and a skillet. This falafel meal prep is an excellent sway from the norm, and a super easy way to try something new! It's also vegetarian and loaded with protein

Easy Falafel Meal Prep--3

Easy Falafel Meal Prep Ingredients

  • 1 (15-ounce) can chickpeas, drained and rinsed
  • ⅓ cup chopped fresh parsley
  • ¼ teaspoon garlic powder
  • ½ cup white onion
  • 2 tbsp tahini
  • 1 ½ tsp cumin
  • Pinch of Himalayan sea salt
  • Pinch of black pepper
  • ¼ cup oat flour
  • 3-4 tablespoon avocado oil
  • 4 cups lettuce
  • 2 tomatoes, diced
  • 1 cucumber, diced
  • 1 red onion, sliced thin
  • Optional for serving: fresh lemon, ¼ cup tahini

How to Make Falafel Meal Prep

Traditional falafel typically uses wheat flour as a binding agent; it helps to keep the ground chickpeas in their ball or patty shapes while cooking. We experimented with oat flour for this falafel meal prep, and found it works just as well. So we’re thrilled to offer this to you as not only a deliciously easy meal prep, but also a gluten-free one!

All of the ingredients come together in a food processor or blender to make a paste. Chickpeas, parsley, cumin, garlic powder, onion, tahini, and salt and pepper come together. Once they've come together, add the oat flour, which will help bind the falafel patties and also makes these gluten-free, too. They're ready to be cooked at this point, in a hot skillet with some avocado oil (or other healthy oil).

How to Store and Serve Falafel Meal Prep

This will keep, all meal prepped and ready for you, in the fridge in airtight containers for up to 4 days. It's not unusual to serve falafel over a salad, but there are a lot of ways you can serve this dish.

To keep the calorie count low, we like using our falafel as the protein component of a delicious salad: romaine, tomato, cucumber, and onion, to keep it traditional. But falafel can also be used in sandwiches (pop all these ingredients into a wrap, perhaps), on rice bowls, in a mezze platter, etc. The possibilities are endless! We highly recommend making a double batch and freezing them for later use. They’re a fantastic thing to have on hand for those dreaded day-before-grocery-day meals.

Easy Falafel Meal Prep--3

Chickpea Nutrition

Let’s talk chickpeas! First of all, yes, they are the same as garbanzo beans. They are prominent in Mediterranean and Middle Eastern cuisine and are a wonderful source of protein, complex carbs, and fiber. Chickpeas are also a great food ally for skeletal health. They contain good amounts of the nutrients calcium, magnesium, manganese, and iron, among others- all aiding in bone structure and strength. Chickpeas are also a good source of potassium, one of the most elusive (but important!) nutrients missing from the average American diet. This easy meal prep is a winner for both vegetarians and meat-eaters alike! Source

More Awesome Plant-Based Meals

  • Baked Lentil Sweet Potato Falafel with Avocado Cream Sauce
  • Middle Eastern Breakfast Salad Bowls
  • Cauliflower Steak With Quinoa and Tahini Meal Prep
Easy Vegan Falafel Meal Prepblog
Easy Falafel Meal Prep--3

Easy Falafel Meal Prep

Super easy 30 minute falafel patties served with fresh veggies and tahini.
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Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 350kcal
Author: Nick Quintero

Ingredients

  • 1-15 ounce can chickpeas drained and rinsed
  • ⅓ cup chopped fresh parsley
  • ¼ teaspoon garlic powder
  • ½ cup white onion
  • 2 tablespoon tahini
  • 1.5 teaspoon cumin
  • pinch each salt & pepper
  • ¼ cup oat flour
  • 3-4 tablespoon avocado oil
  • 4 cup lettuce
  • 2 tomatoes diced
  • 1 cucumber diced
  • 1 red onion sliced thin
  • 1 lemon optional
Get Recipe Ingredients

Instructions

  • Add all ingredient chickpeas through black pepper a blender and pulse until roughly combined, scraping down sides as needed. A rough paste is fine.
  • Add oat flour and pulse again to recombine.
  • Heat a large skillet over medium high with avocado oil.
  • Scoop out about 2 tablespoon sized balls of falafel mixture and form into small patties.
  • Once the oil is hot, add falafel patties to the pan and cook for 4-5 minutes on each side. Repeat until. All falafel patties are golden brown and crispy.
  • Divide lettuce, tomato, cucumber, and red onion among 4 meal prep containers and top with falafel. Serve with optional tahini and lemon. Keeps in the fridge for 4-5 days.

Notes

WW Smart Points= Green:8  Blue:6  Purple:6
__
 
Nutrition for 1 out of 4 servings:
12g Protein | 33.9g Carbs | 20.4g Fat | 10.6g Fiber | 350 Calories

Nutrition

Serving: 1meal | Calories: 350kcal | Carbohydrates: 33.9g | Protein: 12g | Fat: 20.4g | Fiber: 10.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cinnamon Roll Coffee Cake Meal Prep 

June 3, 2023 by Nick Quintero 1 Comment

Cinnamon Roll Coffee Cake Meal Prep is a lot to say, but it's not a lot of work. It's also gluten-free.

Friends, there’s a lot to keep track of in this wonderful life, and sometimes we just don’t want breakfast to be one of them. Having an easy meal prep recipe on hand for the first meal of the day is invaluable, especially on busy work and school mornings. So we’re super excited to share this coffee cake meal prep with you.

What's Special About This Gluten-Free Coffee Cake?

Coffee cake is of course a cafe favorite, and we wanted to make something that stands up to the delicious classic but with an MPOF twist. So we used gluten-free flour, encourage you to use your milk of choice, and used fats and sugars only made from coconut! Pretty cool. Rest assured though that this easy meal prep still tastes like a classic coffee cake with loads of coffee flavor and a cinnamon swirl, but we hope that our swaps make it a bit less indulgent to enjoy a few times in the same week. But don’t think you have to enjoy it all at once- this easy meal prep recipe also stands up well to freezing!

Cinnamon Roll Coffee Cake Meal Prep 

How to Make This Coffee Cake and Its Coconutty Ingredients

Coconut oil, coconut aminos, coconut sugar, coconut butter! What the heck is all this stuff, what’s the difference between coconut oil and coconut butter, and so on, and why should we care? While coconut oil is simply the oil that’s been extracted from coconut meat, coconut butter is a paste that’s made by blending the flesh of fresh coconut. The result is a smooth and spreadable paste that holds its texture well and lends itself to drizzling over all kinds of things: waffles, oatmeal, granola, and, you guessed it—coffee cake! We used it as a foundation to make a super easy dairy-free glaze that we may or may not currently be putting on absolutely everything. Because of the presence of a fiber called inulin, coconut sugar has a slightly lower glycemic index than regular sugar. It’s still sugar of course, but every bit helps!

The cake has three components but they're not hard; don't be put off by the list of ingredients. It's really very easy, and it is full of great ingredient substitutes you'll want to use again, if they're unfamiliar to you. (At the very least, to make this cake again!)

Cinnamon Roll Coffee Cake Meal Prep 

Cinnamon is another really exciting detail of this recipe. It is of course an important flavor aspect in classic coffee cake, but this spice also has some pretty incredible health benefits. It is known to be both anti-inflammatory and to support healthy blood sugar levels, in addition to supporting the cardiovascular system with its broad range of antioxidants. We hope you love this delicious and healthy twist on coffee cake as much we do!

Cinnamon Roll Coffee Cake Meal Prep Ingredients

For the Coffee Cake

  • 2 eggs, lightly beaten
  • ¼ cup melted coconut oil
  • 1 cup cooled coffee
  • ½ cup milk of choice
  • 3 cups GF all-purpose flour
  • 1 cup unrefined coconut sugar
  • 1 tablespoon baking powder

And the cinnamon swirl

  • ½ cup coconut oil
  • ½ cup unrefined coconut sugar
  • 2 teaspoon cinnamon
  • 1 tablespoon gluten-free flour

Finally, the coconut butter glaze:

  • ¼ cup coconut butter
  • 1 teaspoon unrefined coconut sugar
Cinnamon Roll Coffee Cake Meal Prep 

How to Store and Serve Cinnamon Roll Coffee Cake Meal Prep

Once you've made this, it needs to be kept in an airtight container and will stay fresh for a few days. If you want to prolong the shelf life, wrap it in foil really tightly, but we like to make something like this and freeze half of it right off the bat. This way, you always have something on hand for an emergency cinnamon-related breakfast item that also happens to be gluten-free!

Cinnamon Roll Coffee Cake Meal Prep 

More Gluten-Free Treats and Other Breakfast Fun

  • Easy Gluten-Free Brownies
  • Cinnamon Raisin Granola
  • Coconut Flour Pancakes
Cinnamon Roll Coffee Cake Meal Prep 
Gluten Free Cinnamon Roll Coffee Cake Meal Prep blog

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Cinnamon Roll Coffee Cake Meal Prep 

Cinnamon Roll Coffee Cake Meal Prep 

Coffee cake is of course a cafe favorite, and we wanted to make something that stands up to the delicious classic but with an MPOF twist.
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Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 slices
Calories: 377kcal
Author: Nick Quintero

Ingredients

Coffee Cake

  • 2 large eggs lightly beaten
  • ¼ cup coconut oil melted
  • 1 cup coffee cooled
  • ½ cup milk of choice
  • 3 cups gluten free all-purpose baking flour
  • 1 cup unrefined coconut sugar
  • 1 tablespoon baking powder

Cinnamon Swirl

  • ½ cup coconut oil
  • ½ cup unrefined coconut sugar
  • 2 teaspoon cinnamon
  • 1 tbs gluten-free flour

Coconut Butter Glaze

  • ¼ cup coconut butter
  • 1 teaspoon unrefined coconut sugar
Get Recipe Ingredients

Instructions

  • Preheat oven to 350 degrees F and lightly grease a 9 x 13 baking dish.
  • In a large bowl, mix together the eggs, milk, melted coconut oil, and cooled coffee. Add in the coconut sugar, then sift in the flour and baking powder. Stir well to combine. The batter should be thick and sticky.
  • Pour batter into the greased baking dish.
  • Prepare the cinnamon swirl by adding the coconut oil, unrefined coconut sugar, GF flour, and cinnamon to a bowl and whisking until light and fluffy. Drop heaping tablespoons into the baking dish and lightly swirl with a knife to distribute throughout the dish.
  • Bake for 30-40 minutes, until lightly browned and firm to the touch.
  • Remove from the oven and top with optional coconut butter glaze by combining softened coconut butter with a bit of coconut sugar and drizzling over cake.
  • Allow to cool completely, then slice into squares.
  • To store, add 1-2 squares to meal prep containers. Keeps in the fridge for 4-5 days. Store any remaining coffee cake in the freezer for long term storage.

Notes

Nutrition for 1 out of 12 slices:
5.2g Protein | 46g Carbs | 21g Fat | 377 Calories

Nutrition

Serving: 1slice | Calories: 377kcal | Carbohydrates: 46g | Protein: 5.2g | Fat: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot Ropa Vieja Meal Prep

June 2, 2023 by Nick Quintero 4 Comments

Crockpot Ropa Vieja Meal Prep is a delicious stew of beef and veggies that happens to also be gluten free and loaded with protein!

No matter what time of year it is, ropa vieja is a delicious dish made from shredded or pulled beef. Think of it like a stew with beef and vegetables in a richly spiced tomato base. The result is a hearty and satisfying meal prep that packs a fantastic protein punch. And though it is enjoyed across the Caribbean, ropa vieja is actually one of the national dishes of Cuba!

We love slow cooking because it really aligns with our values at MPOF. We believe that cooking shouldn’t detract from enjoying the rest of your life, but that we should never have to compromise flavor or variety for the sake of a convenient meal. This Ropa Vieja slow cooker meal prep is the best of both worlds: super simple and easy to throw together (hello, 15 minutes of prep), and absolutely delicious when it’s ready. Plus your home will smell amazing while the flavors develop throughout the day.

Crockpot Ropa Vieja Meal Prep Ingredients

  • 2 tablespoons olive oil
  • 2 pounds flank steak
  • 2 teaspoons sea salt
  • Black pepper, to taste
  • 2 cloves garlic, minced
  • 2 onions, sliced in long strips
  • 2 bell peppers, sliced in long strips
  • 2 tablespoons cumin
  • 2 tablespoons paprika
  • 1 tablespoon oregano
  • ¼ teaspoon cayenne
  • 2 cans diced tomatoes
  • 2 cups chicken broth
  • ¾ cup pitted green olives, sliced
  • 2 teaspoons white wine vinegar

How to Make Crockpot Ropa Vieja Meal Prep

Often, slow cooker meals can turn out bland and flat, and that's more often than not because a step was skipped. What are we talking about? We're talking about starting the steak and veggies first in a hot skillet in order to develop flavor and color on the food. Once you do this, you'll never skip this step before when you're doing meal preps for a slow cooker. Just a little bit of extra time goes a long way once it hits the crockpot. So, once these main ingredients start to cook a bit, transfer to the slow cooker, along with all the seasonings, tomatoes, and chicken broth, etc. And then? Set it and forget it!

How to Store and Serve Slow Cooker Ropa Vieja

ropa vieja meal prep

We love how well this keeps. It preps great and just needs an airtight container. It will keep for up to 5 days in the fridge. Just reheat in the microwave or on the stovetop in a saucepan until piping hot all the way through.

You can also without a doubt freeze this dish; we'd leave off the garnishes, as avocado's texture suffers when you freeze it. If you make rice to go along with it, you can freeze that, too, whether it's brown, white, or cauliflower rice.

This delicious Ropa Vieja slow cooker meal prep can be frozen to be used later and savored all year round. Enjoy by itself or serve the traditional way, alongside black beans, rice, or plantains (or atop cauliflower rice, which you know we love, to keep the whole shebang Whole30 compliant).

ropa vieja meal prep

Despite the variations in Ropa Vieja recipes, tomatoes, and bell peppers can always be expected in the base. Did you know that bell peppers actually have more vitamin C per serving than oranges? Yup! Eating one whole red bell pepper can provide over 160% of our daily need of the crucial immune-supporting vitamin. Acidic additions such as capers, pimientos, and olives are also to be expected in this Cuban classic, and we decided to feature olives in ours. Olives are high in naturally occurring antioxidants, making them wonderful allies in the support of our cardiovascular system and protecting against cellular damage due to free radicals.

More Slow Cooker and Stew Meal Preps

  • Chicken Pot Pie Stew
  • Slow Cooker Asian Beef Stew
  • Slow Cooker Asian Pot Roast Meal Prep
Gluten Free Crockpot Ropa Vieja Meal Prep
ropa vieja meal prep

Crockpot Ropa Vieja Meal Prep

A thick Cuban inspired beef stew made by simmering tomatoes and peppers with flank steak, and then shredding the beef. Serve as a stew, or use to top cauliflower rice. This beef stew is freezable, so enjoy some now and freeze to have healthy meals on hand later.
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Prep Time: 15 minutes minutes
Cook Time: 3 hours hours
Total Time: 3 hours hours 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: Brazilian
Keyword: Beef, Meal Prep, Slow Cooker
Servings: 6 meals
Calories: 400kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 2 lbs flank steak
  • 2 teaspoon Sea Salt
  • black pepper to taste
  • 2 cloves garlic minced
  • 2 medium onions sliced into long strips
  • 2 medium bell peppers sliced into long strips
  • 2 tablespoon cumin
  • 2 tablespoon paprika
  • 1 tablespoon oregano
  • ¼ teaspoon cayenne pepper
  • 30 ounces diced tomatoes
  • 2 cups chicken broth
  • ¾ cup pitted green olives sliced
  • 2 teaspoon white wine vinegar
Get Recipe Ingredients

Instructions

  • In a large skillet, bring to high heat and add olive oil and flank steak.
  • Season the steak with sea salt and pepper, and sear until browned on all sides
  • Add the flank steak whole into the crockpot.
  • In the same skillet, add the onions, garlic and peppers, and saute until softened. Add to the crockpot.
  • Add the rest of the ingredients to the crockpot as well, and slow cook on low for 5-6 hours, or on high for at least 3 hours.
  • To speed up cooking time, boil the broth and diced tomatoes prior to adding them to the crockpot.
  • Serve as a stew, or on top of a bed of cauliflower rice.

Video

Notes

Nutrition for 1 out of 6 servings: 36.5g Protein | 16.8g Carbs | 20g Fat | 4.5g Fiber | 400 Calories
Notes: Traditionally, Ropa Vieja is served with rice, black beans, and fried plantains. All are great serving options to add to the side of this dish if not whole30 compliant. 
 

Nutrition

Serving: 1meal | Calories: 400kcal | Carbohydrates: 16.8g | Protein: 36.5g | Fat: 20g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Brownie Batter Hummus

May 30, 2023 by Nick Quintero Leave a Comment

Brownie Batter Hummus is a vegan-friendly protein-rich snack that will satisfy a chocolate craving with a touch of sweetness! Real cacao powder and nibs make this a chocolaty treat with antioxidants to boot!  

Turn ordinary hummus into a rich and chocolatey snack called Brownie Batter Hummus! Who would've thought hummus could turn into an easy snack idea that satisfies your sweet tooth? It's creamy like almond butter and the perfect vegan snack or dessert. Take this prep with you on those non-stop days to give you a glimmer of joy or serve it as a kid-friendly and healthy (and protein-filled) after-school snack.

Brownie Batter Hummus Ingredients

Brownie Batter Hummus
  • 1 cup chickpeas, drained 
  • 3 tablespoon maple syrup  
  • ¼ cup water  
  • 2 tablespoon unsweetened cacao powder  
  • 1 teaspoon unsweetened cacao nibs 
  • Pinch of sea salt  

For serving 

  • 1 cup sliced strawberries  
  • 8 graham cracker squares  

How to Make Brownie Batter Hummus

Brownie Batter Hummus

This sweet hummus is super easy to make, just like regular hummus. All you do is combine all of your ingredients in a food processor and pulse until chickpeas are thoroughly mixed and smooth. This easy snack idea only takes 10 minutes and gives you four servings of delectable, healthy dipping & topping for fruit, bread, or graham crackers!

How to Store and Serve Brownie Batter Hummus

Brownie Batter Hummus

Once prepped, this specialty hummus will last for 4 days. Find four dual-compartment meal prep containers that work as snack boxes, like these teal MPOF containers. Divide your hummus into 4 half-cup portions into the containers, then put your graham crackers and strawberries into the other slot. Store in the fridge until it's time for snacking.

And believe it or not, you can (and we don't blame you!) freeze this! Store your delectable hummus in a freezer-safe airtight container, or store each portion in separate containers. It should keep for up to 6 months. Just remember to leave room for frozen hummus to expand. Defrost in the fridge overnight and you're good to go!

Tips and Customizations for Brownie Batter Hummus

Pair this with some crackers like Ritz, rice cakes, apples, pretzels, grapes, and other fruits. Think of it as you would use peanut butter or Nutella.

Let the flavors meld together by chilling the hummus for several hours or overnight.

Use the best quality cacao powder you can find, or if you have to, use cocoa powder instead!

If you don't have a food processor, you can use a high speed blender to make this hummus instead. If you don't have a blender that can handle these ingredients, mash the chickpeas by hand instead. Start by microwaving them in 30-second increments, and checking the consistency to see if it's mashable. It will make it easier to mash if they're warm.

Swap the maple syrup out and use honey or agave syrup instead, or a monk fruit liquid sweetener to reduce the sugar content.

Use gluten-free crackers if need be.

Brownie Batter Hummus

More Hummus Snack Box Meal Prep Recipes!

  • Roasted Red Pepper Hummus Snack Boxes
  • Garlic Sweet Potato Wedges With Hummus
  • Beet Hummus Veggie Dipper Snacks
Brownie Batter Hummus

Brownie Batter Hummus
Brownie Batter Hummus

Brownie Batter Hummus 

This vegan-friendly protein-rich snack will satisfy a chocolate craving with a touch of sweetness! Real cacao powder and nibs make this a chocolatey treat with antioxidants to boot! 
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Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: Dessert, Snack
Cuisine: American
Keyword: dessert, gluten free, no bake, snack, vegan, vegatarian
Servings: 4 serving
Calories: 317kcal
Author: Nick Quintero

Ingredients

  • 1 cup chickpeas drained
  • 3 tablespoon maple syrup
  • ¼ cup water
  • 2 tablespoon unsweetened cacao powder
  • 1 teaspoon unsweetened cacao nibs
  • Pinch of sea salt

For serving

  • 1 cup sliced strawberries
  • 8 graham cracker squares
Get Recipe Ingredients

Instructions

  • Combine ingredients for hummus in a food processor and pulse until chickpeas are thoroughly mixed and mostly smooth. Add a tablespoon or two of water if need be, to think it out.
  • Divide hummus among 4 MPOF snack containers and add sliced strawberries and graham crackers in other slots of the container. Store in the fridge until ready to snack!

Nutrition

Calories: 317kcal | Carbohydrates: 61g | Protein: 11g | Fat: 5g | Sodium: 137mg | Fiber: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Greek Salad

May 30, 2023 by Meal Prep Mondays Leave a Comment

Chicken Greek Salad Recipe for Meal Prep

Chicken Greek Salad Recipe for Meal Prep

Greek Salad

 This is my favorite meal prep for a busy week! It’s simple to make and tastes delicious. It also isn't tough and you can prep the chicken totally ahead of time if you want, or use store-bought rotisserie chicken in a pinch. It'll be awesome.

Greek Salad
Greek Salad Meal Prep

Greek Salad Meal Prep

This is my favorite meal prep for a busy week! It’s simple to make and tastes delicious.
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Prep Time: 20 minutes minutes
Total Time: 20 minutes minutes
Course: Lunch
Cuisine: American
Keyword: salad
Servings: 4 meals
Calories: 305kcal
Author: Meal Prep Mondays

Ingredients

  • 1 cup cherry tomatoes
  • 1 bell pepper
  • ½ red onion
  • ½ cucumber
  • 2 heads of romaine lettuce
  • ⅓ cup feta cheese
  • 1 lb chicken fajita
  • Primal Kitchen Greek Dressing
Get Recipe Ingredients

Instructions

  • Chop up the romaine lettuce, cucumbers, bell pepper, and red onion.
  • Next, add the lettuce to all containers then a handful of the cherry tomatoes, bell pepper, cucumber, and onion.
  • Take the bag of pre-cooked chicken fajita and add it to the top of the salad and sprinkle with the feta cheese.
  • Fill a smaller container with the dressing and keep it with the salad.

Nutrition

Serving: 1meal | Calories: 305kcal | Carbohydrates: 6g | Protein: 24g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 96mg | Sodium: 227mg | Potassium: 472mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2572IU | Vitamin C: 51mg | Calcium: 93mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Greek Salad

Kofta Kebab Meal Prep

May 11, 2023 by Nick Quintero Leave a Comment

Kofta Kebab Meal Prep takes the best aspects of meatballs and turns them into an easy meal prep served with pita, hummus, and tzatziki!

Here at MPOF, we’re human, too. And this means, among other things, that naturally we are no different than our ancestors in our love for meatballs. (What? You don't believe us? Ask people in your family!) 

Therefore, it's intergenerational love that brings you today’s kofta kebab meal prep recipe. And gosh darn, is it ever tasty! This dish combines the two iconic Middle Eastern culinary traditions of kofta and kebabs together in a combination that is doubly delicious!

Kofta Kebab Meal Prep

What is Kofta?

Well, meal prep fam, Oxford Dictionary defines it as, “a savory ball made with minced meat, paneer, or vegetables.” In general, though, kofta is a traditional food most commonly made from an amalgam of beef and lamb and can most commonly be found in the cuisine of the Middle East and some Mediterranean countries. Basically, kofta is a kind of meatball! And the tradition of adding heat to meat? Well, that transcends human history in a completely ubiquitous way, friends. Meatballs have been a beloved staple food for many hundreds of thousands of years, and they transcend most every culinary cultural boundary we can think of. Truth!

Kofta Kebab Meal Prep

What Are Kebab's Macros?

This kebab meal prep recipe also delivers in the way of nutritional value! Containing 21g of protein, 1g of fiber, and 27.5g of fat per single serving, our keto readers will find that this kebab meal prep is nothing to shake a stick at (or meat on a stick, for that matter)! We love the fact that it’s paleo and Whole30-compliant, too, so our readers on these diet plans won’t get the short end of the stick, should they decide to make these kebabs for their weekly prepped meals. (OK, we'll stop now with the sticky puns!)

Kofta Kebab Meal Prep

Kofta Kebab Meal Prep Ingredients

  • ½ cup chopped yellow onion
  • 3 garlic cloves
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 2 tablespoons fresh cilantro
  • ½ teaspoon ground coriander
  • 1 tablespoon fresh mint leaves
  • ½ teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground paprika
  • 2 teaspoons grapeseed oil, or vegetable oil
  • 1 pound ground beef chuck (80% lean meat, 20% fat)*
Kofta Kebab Meal Prep

How to Make Kofta Kebab Meal Prep

This prep all starts by bringing together the beef and spices. Start by bringing the garlic and onion with the spices in the food processor, along with a little bit of the ground meat. Then it all gets combined in a bowl and you form it into these long patty-like shapes that fit nicely over the skewers that you've been soaking for about 20 minutes or so (this is so they don't burn when you pop them on the grill, naturally!). These will rest in the fridge once you've formed them, and then you can fire up the grill!

How to Store and Serve Kofta Kebab Meal Preps

These can go right into the containers once you've cooked them, along with some pita, cut up veggies, and maybe even some tzatziki, which you can make with a little garlic, plain yogurt, dill, and chopped cucumbers, or you can buy already prepped. It's a great contrast to the gently spiced meat. They'll keep in the fridge for 4 to 5 days, and you can also very easily freeze the kofta. Just wrap it tightly and put in a zip-close bag you've labeled with the contents and the date. Reheat from frozen in the oven or defrost in the fridge first for optimal taste! They'll keep in the fridge for 3 to 4 months.

You can eat this meal prep at room temp or even reheat it if you want, but that's up to you. We kind of like this at room temperature or even a little cold.

Serve alongside hummus, if you want, or a small fattoush salad or other salad with a zippy red wine vinaigrette. A bulgur wheat salad such as tabbouleh would taste great here, too.

Substitutions and Customizations

By the way, if you want a more traditional flavor for your fare, you can absolutely incorporate ground lamb with the beef, and you’ll still get all the nutritional benefits!!

More Middle Eastern-Inspired Meal Preps to Love!

  • Easy Falafel Meal Prep
  • Pesto Beef Kabobs
  • 8 Kabob Combos for Your Summer Meal Prep
  • Middle Eastern Breakfast Salad Bowls
Kofta Kebab Meal Prep
Keto Kebab Meal Prep
Kofta Kebab Meal Prep

Kofta Kebab Meal Prep

These kofta kebabs are made with ground beef and seasoned with an assortment of spices. It is best served alongside tzatziki or hummus.
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Prep Time: 20 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 35 minutes minutes
Course: Main Dish
Cuisine: Mediterranean
Keyword: Beef, Meal Prep
Servings: 8 skewers
Calories: 340kcal
Author: Nick Quintero

Ingredients

  • ½ cup yellow onion chopped
  • 3 cloves garlic
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tbs fresh cilantro
  • 1 tbs fresh mint
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon ground turmeric
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground paprika
  • 2 teaspoon grapeseed oil or neutral oil of choice
  • 1 pound ground beef we used 80/20
Get Recipe Ingredients

Instructions

  • If using wooden skewers, soak in water for 30 minutes
  • In the bowl of a food processor fitted with a blade attachment, pulse together onion, garlic, salt, pepper, cilantro, mint, cumin, coriander, turmeric, cinnamon, paprika, and oil. Scrape down the sides of the bowl as needed to ensure thorough mixing. Add about 2 tablespoons of ground beef. Process until spice mixture resembles a thick paste.
  • Transfer spice mixture to a large bowl with remaining ground beef. Use your hands to gently combine ingredients together.
  • Divide spice-meat mixture into 8 equal portions. Shape each portion into an oblong. Gently flatten with your palm and mold around a wooden skewer. Finish by lightly pressing it flat. Arrange on a baking tray. Repeat with remaining portions. Let chill in the fridge for 20 minutes or 10 minutes in the freezer.
  • Preheat the grill for medium-high. Lightly brush oil over grill grates. Alternatively, use a cast-iron skillet over medium heat. Cook kofta kebabs for 4-5 minutes on each side until browned.
  • Serve warm with pita bread (or flatbread), bulgar, hummus, and/or tzatziki sauce (optional)
  • NOTE: Ground lamb or a mixture of ground lamb and ground beef can be used.

Notes

WW Smart Points= Green:9  Blue:9  Purple:9
__
Nutrition for 1 out of 4 servings (1 serving = 2 skewers)
21g Protein | 4.5g Carbs | 27.5g Fat | 1g Fiber | 340 Calories

Nutrition

Serving: 1meal | Calories: 340kcal | Carbohydrates: 4.5g | Protein: 21g | Fat: 27.5g | Fiber: 1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Ahi Tuna and Watercress Poke Bowl

May 2, 2023 by Nick Quintero Leave a Comment

Ahi Tuna and Watercress Poke Bowl is a flavorful and super colorful Asian-inspired meal prep that's better than sushi takeout!

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

We often crave light, fresh, and colorful meals, especially when the weather is warm and we want to spend less time in the kitchen and more time outside. And because eating a heavy meal when it's hot doesn't always feel right, amiright? Insert this nutrient-dense, beautiful, 10-minute recipe!

This Ahi Tuna Watercress Poke Bowl packs in a ton of nutrients, thanks to our friends, watercress, carrots, cabbage, cucumber, and edamame. However, it's also got a great balance of protein from the ahi tuna and carbs from the rice. Let's not forget some healthy fats from sesame oil and sesame seeds in the marinade.

Thank you to B & W Quality Growers for sponsoring this Ahi Tuna and Watercress Poke Bowl recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Ahi Tuna and Watercress Poke Bowl Ingredients

Ahi Tuna and Watercress Poke Bowl
  • 1 lb. sushi grade ahi or yellowtail tuna, sliced into 1-inch cubes
  • 2 cups watercress
  • 2 cups cooked white rice, chilled
  • 1 cup shelled edamame, thawed
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • 1 cup sliced cucumber
  • ½ cup pickled ginger
  • 2 tablespoon coconut aminos
  • 2 tablespoon rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoon sesame seeds

What is Watercress, Anyway?

We have been sharing a lot about watercress lately because, well, we love it! We love how affordable it is, how easy it is to incorporate into a variety of different recipes, and how it has so many health benefits! Hello, slow skin aging!

Usually, when you think "greens," you automatically gravitate toward something like a salad. But, as we showed you with the pesto recipe, you aren't just limited to salads. We mean, take a look at this gorgeous Ahi Tuna and Watercress Poke Bowl.

Having fresh ingredients like watercress on hand helps make meal prepping much easier, more delicious, much more beautiful, and, of course, healthy all at the same time!

How to Make Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

This is simple assembly and not any real "cooking," necessarily. You combine the amazing and gorgeous tuna in a bowl with the sesame seeds, coconut aminos, and rice vinegar. The vinegar basically "cooks" the tuna, as if you were eating ceviche or something similar. It's perfectly safe! The rest of the ingredients just get prepped and added raw to the meal prep containers. It's like that!

How to Store and Serve Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

Keep this in the fridge, tightly covered, once you've meal prepped it. It's good for 3 to 4 days. Serve it just as it is, tossed in a bowl. It's literally a complete meal so you don't need to add any other veggies or starches with it. We love this kind of prep. It's so easy for lunch and dinner! You might just end up eating it twice in one day. We won't judge, ever!

Substitutions and How to Customize this Poke Bowl

You can certainly leave off some of the ingredients, but we really love the edamame, the crunch of the cabbage, carrots, and sliced cucumbers. If you can't find watercress or you discover you don't like it, you can use baby arugula or baby spinach instead. Just make sure you use something with smaller leaves that are about the same size as the rest of the ingredients. It will make it a lot easier to toss everything together and eat it.
You can use any kind of rice you like here, whether it's white, brown, or even cauliflower rice, or quinoa if you want to up the protein.

Other Awesome One-Bowl Meals!

  • Tuna Poke Bowl Meal Prep
  • Cauliflower Rice Salmon Poke Bowl
  • Baked Sweet Potato Chips with Poke

Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl
Ahi Tuna and Watercress Poke Bowl


Ahi Tuna and Watercress Poke Bowl

Ahi Tuna and Watercress Poke Bowl

Enjoy all the fresh flavors of sushi with this antioxidant-rich poke bowl full of nutrient-rich watercress, vibrant raw vegetables, ahi tuna, and nutty sesame seeds.
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Prep Time: 10 minutes minutes
Total Time: 10 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: Japanese
Keyword: dinner, gluten free, low calorie, lunch, pescatarian, vegetarian
Servings: 4 meals
Calories: 370kcal
Author: Nick Quintero

Ingredients

  • 1 lb. sushi grade ahi or yellowtail tuna sliced into 1 inch cubes
  • 2 cups watercress
  • 2 cups cooked white rice chilled
  • 1 cup shelled edamame thawed
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • 1 cup sliced cucumber
  • ½ cup pickled ginger
  • 2 tablespoon coconut aminos
  • 2 tablespoon rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoon sesame seeds
Get Recipe Ingredients

Instructions

  • Combine tuna, coconut aminos, rice vinegar, and sesame seeds in a medium mixing bowl. Gently stir to evenly coat tuna. Divide tuna among 4 MPOF black containers.
  • Evenly divide the remaining ingredient among containers. Cover and refrigerate until enjoying.

Nutrition

Calories: 370kcal | Carbohydrates: 34g | Protein: 35g | Fat: 6g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


One-Pan Chicken and Orzo Recipe

April 24, 2023 by Meal Prep Mondays Leave a Comment

One Pan Chicken and Orzo 777x431

Felt kinda fancy, decided to make a one-pan chicken meal prep this week.

One Pan Chicken and Orzo Single meal prep 1000x1200 (2)

One-Pan Chicken and Orzo

In this recipe, we combine chicken breast and orzo pasta together to create one delicious meal.
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Prep Time: 5 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 20 minutes minutes
Course: dinner
Cuisine: Italian
Keyword: Chicken
Servings: 4 servings
Calories: 354kcal
Author: Meal Prep Mondays

Ingredients

  • 2 large chicken thighs.
  • 1 pint cherry tomatoes halved.
  • 2 shallots chopped.
  • 1 ½ cup orzo
  • 3 cups water
  • 2 tablespoon butter
  • 1 teaspoon oregano
  • 1 teaspoon seasoned salt or salt/pepper
  • Basil leaves
  • Olive oil
  • 1 cup bocconcini
Get Recipe Ingredients

Instructions

  • In a medium saucepan, cook the chicken with olive oil and salt and pepper.
  • Once it’s cooked, set it to the side.
  • In the same pan, saute the shallots in olive oil and add in the orzo and the butter.
  • Once the butter has melted, add in water and cover with a lid.
  • Once the rice has cooked fully, remove the lid, add in the bocconcini and basil and mix together.
  • After everything has been mixed thoroughly, add in the cooked chicken.
  • You can now separate everything into separate meal containers and refrigerate until ready to enjoy!

Video

Nutrition

Serving: 1meal | Calories: 354kcal | Carbohydrates: 49g | Protein: 13g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 25mg | Sodium: 671mg | Potassium: 434mg | Fiber: 3g | Sugar: 5g | Vitamin A: 763IU | Vitamin C: 28mg | Calcium: 134mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Fajita Salmon Meal Prep

April 14, 2023 by Nick Quintero 2 Comments

This one-pan salmon meal prep recipe bakes in one pan, which makes clean-up a breeze! With just 5 ingredients, this recipe makes a quick and delicious Whole30, Paleo friendly meal.

One Pan Fajita Salmon Meal Prep

Salmon is one of the most nutritious foods on the planet. Loaded with nutrients, consuming this popular fish may reduce risk factors for several diseases. It's especially known for its omega-3 fats, which are believed to be healthy for your brain, mood, and your heart. Additionally, salmon happens to be tasty, versatile, widely available, and very easy to prepare.

You likely see lots of one-pan salmon meal preps around the interwebs, and that's why! We like this one because it's paleo-friendly, gluten-free, low-carb, and good for Whole30 diets, too: it checks off a lot of boxes!

5 amazing health benefits of salmon

  • Rich in omega-3 fatty acids. These have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.
  • Great source of protein. Salmon clocks in at 17 grams of fat for 3 ounces of fish
  • Get your B Vitamins! Salmon contains B vitamins, which can help to optimize how your brain and nervous system function.
  • Protection against heart disease. Salmon increases levels of omega-3 fats and decreases levels of omega-6 fats, and lowers triglycerides.
  • May help you control your weight. Consumption can help boost your metabolic rate, increase insulin sensitivity, and decrease belly fat.
salmon dinner recipe

How to Store Salmon Meal Prep

Cook salmon, like most fresh fish, within 24 to 48 hours of purchasing it. This is true even if you're cooking salmon that you bought frozen, and then defrosted. You'll know that something's gone wrong with it if it starts to smell "off" or fishy. Fresh fish smells clean. Its presence shouldn't overwhelm your refrigerator!

After cooking, these meals stay fresh in the fridge for 3 to 4 days in an airtight container. You could freeze one if you wanted to, but it's best consumed within a few days of cooking.

Tips and Suggestions for What to Serve With Fajita Salmon

This recipe is styled like fajitas, but you bake everything in the oven all on one sheet pan. Serve it with some rice, quinoa, or cauliflower rice, if you like. Or turn them into fajitas and load them into tortillas.

Naturally, fajita recipes typically use peppers and onions. Use other veggies if you want, such as green beans or carrots. Just make sure everything is about the same size and same density so it all cooks evenly. So, consider a recipe like this as something of a template. The seasonings and the veggies make this like a one-pan fajita salmon meal. But go ahead and feel free to double the veggies if you're skipping a side like rice or quinoa. Or change them altogether. Add some sliced poblano peppers if you want a little bit of heat, or some chopped cilantro once it comes out of the oven.

READ MORE: Recipes For Salmon Meal Prep

One Pan Fajita Salmon Meal Prep Ingredients:

  • 1 pound sockeye salmon
  • 1 large onion
  • 1 large green pepper
  • 1 large yellow pepper
  • 1 ½ tbsp. olive oil
  • Fajita seasoning, as desired
pouring oil onto vegetables
one pan fajita salmon meal prep

One Pan Fajita Salmon Meal Prep

This Salmon Meal Prep recipe is made on one pan to make clean-up a breeze! In just 5 ingredients, you have a Whole30, Paleo friendly meal.
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Prep Time: 10 minutes minutes
Cook Time: 18 minutes minutes
Total Time: 28 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mexican
Diet: Gluten Free
Keyword: Fish, Salmon
Servings: 4 lunches
Calories: 309kcal
Author: Nick Quintero

Ingredients

  • 1 pound sockeye salmon
  • 1 large onion sliced
  • 2 large peppers sliced
  • 1 ½ tbsp. olive oil
  • Fajita seasoning
Get Recipe Ingredients

Instructions

  • Preheat your oven to 375 F.
  • Slice up your onion and peppers
    Chopping up bell peppers and onion
  • On a rimmed baking sheet, arrange the sockeye salmon and sliced veggies.
    healthy meal prep ideas
  • Drizzle with olive oil and sprinkle with fajita seasoning, tossing the veggies gently to combine.
    add seasoning to the salmon
  • Bake for about 18 minutes or until cooked as desired.
  • Divide into meal prep containers and enjoy within 4 days of cooking.
    one pan fajita salmon meal prep

Video

Notes

WW Smart Points= Green:4  Blue:2  Purple:2
__
 
Nutrition for 1 out of 4 meals:
7g Carbs, 17g Fat, 32g Protein

Nutrition

Serving: 1meal | Calories: 309kcal | Carbohydrates: 7g | Protein: 32g | Fat: 17g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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One Pan Fajita Salmon Meal Prep Recipe

Chicken Shawarma Bowl

April 11, 2023 by Nick Quintero Leave a Comment

Chicken shawarma is easy and delicious—even if you don't have the traditional rotisserie to make it!

You may know shawarma as the very delicious, well-seasoned chicken that cooks on a vertical rotisserie; it's a popular Middle Eastern street food. I happen to live close to a Lebanese deli and they make it on the regular, and serve it with an incredibly garlicky sauce. Traditionally, it's made with lamb, but chicken and beef are popular, too. And, given the unceasing popularity of chicken, that's what we're using here.

But you can cheat both geography and cooking equipment by mimicking the flavors at home and serving it all up in bowl form, which is always a winner. The recipe makes a lot, but you'll be so glad you did. (Freeze some of that chicken.) Best of all? This is a totally healthy meal prep; after all, the Mediterranean diet is well known for its use of fresh, whole ingredients, and this recipe has that in spades.

Chicken Shawarma Ingredients

For the chicken:

  • 2 lbs chicken breast
  • 2 tbsp lemon juice
  • 2 tbsp minced garlic
  • Salt and Pepper
  • 2 tsp ground cumin
  • 2 tsp turmeric
  • 2 tsp cinnamon
  • 2 tsp paprika
  • 2 tsp red pepper

For the tzatziki:

  • 1 cup plain Greek yogurt
  • 1 tbsp minced garlic
  • ½ tsp dried dill weed
  • 3 tsp lemon juice
  • Salt and pepper, to taste

Those are all the necessary ingredients. How you fill the bowl is up to you! More on that in a minute.

How to Make Chicken Shawarma

First, you need to marinate the chicken in all those spices and seasonings. And don't be skimpy with the lemon juice or garlic; those are key ingredients. Then, you can either cook the chicken breasts right in a pan or grill them (even better, but not always possible). While the chicken is cooking, combine the Greek yogurt with garlic, dill, lemon juice (yes, more!), and salt and pepper, to taste. That's your basic tzatziki; if you want to add grated cucumber, go for it, as that's a traditional ingredient in tzatziki and offers a nice cooling balance.

Finally, once the two main components are made, it's time to assemble everything in a bowl with rice, feta, red pepper, fresh parsley, hummus, and so on and so forth. It's your call.

How to Store and Serve Chicken Shawarma

You can make all of this beforehand if you want to prep it. We recommend storing the tzatziki in the fridge, in a separate container with a lid, or in a prep container with compartments. The bowl can include any of the ingredients listed below; we also like this over baby spinach, too. It becomes like a salad-bowl hybrid if you make it that way. Keep everything in the fridge for about 4 days or so.

You can also freeze some of the chicken if you like, but we wouldn't recommend freezing the tzatziki. It's quick enough to make, though.

Substitutions and Alterations

As mentioned before, shredded cucumber is a traditional ingredient in tzatziki, so if you want to serve that with this chicken shawarma, go for it.

  • Up the garlic, if desired.
  • Garnish with fresh parsley or cilantro.
  • Use any kind of rice (we like the Minute rice cause it's a meal prep time saver), or cauliflower rice.
  • Serve over baby kale or baby spinach, or even arugula if you want a green with a little more assertive taste.

READ MORE: Love Middle Eastern and Mediterranean Flavors? Try these!

  • Middle Eastern Breakfast Salad Bowls
  • Loaded Mediterranean Bowl Meal Prep
  • Kofta Kebab Meal Prep

Chicken Shawarma Bowl

Our chicken shawarma bowl is the perfect low-cal meal prep to incorporate into your day.
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Prep Time: 10 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 20 minutes minutes
Course: dinner, Lunch
Cuisine: American
Diet: Low Calorie
Keyword: Chicken, dinner
Servings: 4 servings
Calories: 314kcal
Author: Nick Quintero

Ingredients

For the chicken:

  • 2 lbs chicken breast
  • 2 tablespoon lemon juice
  • 2 tablespoon minced garlic
  • Salt and pepper to taste
  • 2 teaspoon ground cumin
  • 2 teaspoon turmeric
  • 2 teaspoon cinnamon
  • 2 teaspoon paprika
  • 2 teaspoon red pepper

For the tzatziki:

  • 1 cup plain Greek yogurt
  • 1 tablespoon minced garlic
  • ½ teaspoon dill weed
  • 3 teaspoon lemon juice
  • Salt and pepper to taste

For the bowl:

  • Minute Rice Chicken and Herb cups
  • Hummus
  • Chopped cucumber
  • Cherry tomatoes halved
  • Fresh parsley chopped
  • Feta cheese
  • Red pepper flakes optional
Get Recipe Ingredients

Instructions

  • In a small bowl, combine the chopped chicken breasts with all the seasonings until evenly distributed.
  • Cook on medium-low heat in a large skillet pan for 10-12 minutes or until cooked through all the way.
  • In another bowl, combine the tzatziki ingredients. Stir until evenly incorporated and set aside. (You can do this a day or so ahead of time; just cover and refrigerate).
  • Cook the Minute Rice (or other rice) according to directions and set aside to cool.
  • To make the bowl, use the rice as your base. Then, layer chicken, hummus, tzatziki, tomatoes, and cucumber. Top with dill, feta, and a little cracked red pepper on top, if desired.

Video

Notes

Nutrition listed is ONLY for the Chicken and Tzatzili - the rest of the bowl ingredients can vary

Nutrition

Serving: 1meal | Calories: 314kcal | Carbohydrates: 7g | Protein: 54g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 148mg | Sodium: 285mg | Potassium: 1021mg | Fiber: 1g | Sugar: 2g | Vitamin A: 658IU | Vitamin C: 12mg | Calcium: 102mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Low-Carb Lettuce Wrap Sliders

April 6, 2023 by Meal Prep Mondays Leave a Comment

Lettuce Wrap Sliders are an easy keto meal prep for the week. Just a few ingredients and your low-carb lunch is waiting.

Rising grocery costs are hitting everyone right now, and one of the ways to keep your specific dietary goals on track, especially if your plan requires you to eat a lot of meat, is to buy things on sale and freeze, and to opt for cuts that are less expensive. Ground meats continue to be an affordable way to get those macros in and feed yourself over the course of several days, or feed your family in one clip. Grill these lean ground beef sliders and top them on lettuce leaves. Serve as a wrap with a quick sauce and classic crunchy vegetables. Perfect healthy meal prep recipe! (Don't skip the Primal Kitchen Garlic Aioli Mayo, as it really makes it!)

Lettuce Wrap Sliders

Low Carb Lettuce Wrap Ingredients

  • 1 lb ground beef
  • Salt and pepper to taste
  • 1 tomato
  • ½ red onion
  • 4 large romaine leaves
  • 4 tbsp. Primal Kitchen Garlic Aioli Mayonnaise

How to Make Low-Carb Lettuce Wrap Sliders

This meal prep idea is easy and comes together quickly either in a grill pan on the grill itself. Mix together the ground beef with ample salt and pepper. Separate them into four patties. Cook each one until it's ready, to your desired doneness (at least 155-160 F), and transfer to meal prep containers. Top with some of the Primal Kitchen garlic aioli mayo. Slice the red onion and tomato thinly, and top each burger with slices of red onion and tomato. And that is that! These lettuce wrap sliders come together in about 20 minutes from start to finish, and make for a great quick lunch.

(Psst: If you hate mayo, check this out: These Mayo Alternatives Will Save Your Life!)

How to Store and Serve Lettuce Wrap Sliders

You can reheat these if you want, or eat them cold out of the fridge. If you're aiming to reheat, wrap them in a little foil and pop them in the oven for a few minutes to reheat the burgers without drying them out. Then, place them back in the lettuce and top with the veggies. So good.

You can also double the patty recipe and freeze half of them before you cook them. Then, transfer to the fridge to defrost and then cook as desired.

These meal preps will keep in the fridge for up to 4 days in an airtight container. If you're going to serve them with chips, though, we recommend leaving those off until time to serve. Otherwise, they might get soggy in the fridge, what with all that condensation that's bound to happen in those containers.

Substitutions and Alterations

Feel free to use ground turkey, chicken or pork, or combine any of those with beef for a more flavorful burger. (This is a common trick used to make meatballs.)

Use Bibb or butter lettuce if you like. It's a bit softer and not as sturdy as romaine, but it will work.

Skip the mayo altogether and use mustard or a little ketchup if your diet can take the bit of sugar from ketchup.

READ MORE: Love sliders and pork? Try Pulled Pork Sliders With Sweet Potato Buns

Lettuce Wrap Sliders

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Lettuce Wrap Sliders

Low-Carb Lettuce Wrap Sliders

These Lettuce Wrap Sliders are so easy to make. Every bite is bursting with flavor and you can prep these ahead of time for quick, grab-and-go meals.
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Prep Time: 10 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 35 minutes minutes
Course: Lunch
Cuisine: American
Keyword: Beef, sliders
Servings: 4 Meals
Calories: 303kcal
Author: Meal Prep Mondays

Ingredients

  • 1 lb ground beef
  • Salt to taste
  • Black pepper to taste
  • 1 tablespoon olive oil
  • 1 tomato sliced thinly
  • ½ red onion sliced thinly
  • 4 romaine leaves
  • 4 Primal Kitchen Garlic Aioli Mayonnaise
Get Recipe Ingredients

Instructions

  • In a bowl, mix together the ground beef with plenty of salt and pepper. Separate the ground beef evenly and press into four patties.
  • Heat olive oil in a cast iron skillet or grill pan (or use your grill) over medium-high heat and add the patties.
  • Cook for approximately 7-8 minutes on both sides until it reaches your desired doneness (at least 155 F). Set them aside on a paper towel to drain briefly. Turn off the pan.
  • Line four meal prep containers with lettuce leaves and transfer the patties to the containers. Top each patty with mayo, and add the tomato and onion slices.
  • Seal the containers and refrigerate until ready to use. When it's time to eat, serve with your favorite veggie chips or carrot sticks, and enjoy!

Notes

 You can also add cheese slices if you prefer. This recipe makes four meals. Macros are not calculated for the chips and cheese.

Nutrition

Serving: 1Meal | Calories: 303kcal | Carbohydrates: 3g | Protein: 20g | Fat: 23g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 80mg | Potassium: 451mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2086IU | Vitamin C: 6mg | Calcium: 34mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Lettuce Wrap Sliders

Shrimp Spring Roll Bowl

March 26, 2023 by Meal Prep Mondays Leave a Comment

Not only is this Spring roll bowl beautiful to look at, it also has a refreshing flavor and is surprisingly simple to make

Shrimp Spring Roll Bowl

Not only is this Spring roll bowl beautiful to look at, it also has a refreshing flavor and is surprisingly simple to make
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Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Course: dinner, Lunch
Cuisine: American
Keyword: bowl, Shrimp
Servings: 4 Bowls
Calories: 340kcal
Author: Meal Prep Mondays

Ingredients

For the bowl:

  • 1 lb shrimp peeled
  • 1 ea red bell pepper
  • 1 ea purple cabbage
  • 1 ea Cucumber
  • 2 cup Edamame
  • 4 oz Rice noodles
  • 1 tablespoon Minced Garlic

For the sauce

  • 2 tablespoon Peanut or almond Butter
  • 1 tablespoon Soy sauce
  • 1 tablespoon Sesame Oil
Get Recipe Ingredients

Instructions

  • Cook the edamame according to package instructions, in this case mine was in the microwave.
  • Cook the shrimp in olive oil and minced garlic until they are pink.
  • Chop up the bell pepper, cucumber, and cabbage.
  • Bring a pot of water to a boil and cook the rice noodles.
  • Once everything is prepared, you can add it all to your bowl.
  • I chose to serve with an almond butter sauce that I made by mixing it with soy sauce and sesame oil- but you can always choose your favorite peanut sauce from the store for an easier preparation!

Video

Nutrition

Serving: 1meal | Calories: 340kcal | Carbohydrates: 32g | Protein: 35g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 183mg | Sodium: 420mg | Potassium: 656mg | Fiber: 7g | Sugar: 3g | Vitamin A: 23IU | Vitamin C: 6mg | Calcium: 129mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
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