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My Favorite Teriyaki Chicken and Vegetables Recipe for Meal Prep

April 15, 2025 by Nick Quintero 2 Comments

Teriyaki Chicken and Vegetables

If there’s one thing I’ve learned from years of meal prepping, it’s that takeout cravings don’t just go away—you’ve got to meet them head-on with something even better. That’s why I’m always working on healthy takeout-style recipes that hit the same flavor notes but feel better in your body.

Teriyaki Chicken and Vegetables

This teriyaki chicken meal prep is one of my go-to solutions. It’s got that sweet and savory thing going on, plus a ton of flavor from a quick homemade teriyaki sauce. I love how the fresh broccoli and carrots bring crunch and color, and since it all cooks on a sheet pan, cleanup is a breeze. Whether I’m making this for a busy week of lunches or an easy dinner the whole family likes, it never disappoints.

If figuring out what to cook every week stresses you out, you’re not alone. That’s exactly why I recommend the Workweek Lunch Meal Planner—it helps me plan meals like this one in minutes, save money at the grocery store, and keep my weekly routine stress-free.

Teriyaki Chicken and Vegetables

Whether you're prepping for one or cooking for a crowd, this recipe is a keeper. Let’s dig in.

How long will Teriyaki Chicken and Vegetables last for?

Once cooked evenly divide your ingredients into your 4 meal prep containers, seal them up and store until your ready to head to school or work the next day! One bite of this salty and slightly sweet meal prep recipe is guaranteed to satisfy your craving for takeout - Monday through Friday!

Can Teriyaki Chicken and Vegetables be frozen?

Yes, you can freeze this meal for up to 3 months. Simply cook the meal and store it in a freezer bag or a freezer-friendly meal prep container. Quick tip for freezing cooked vegetables: don't cook them thoroughly. You don't want soggy vegetables when the dish is reheated.

Teriyaki Chicken and Vegetables

How do you make Teriyaki Chicken and Vegetables?

The first step in the process is, of course, heading to Target to grab all of the ingredients, plus your Good Cook meal prep containers! (One-stop shopping, you know we are all about that life!)

Once you are home it's time to start meal prepping! The first step is to make the homemade Teriyaki sauce. However, if you want to save even more time, you can grab your favorite pre-made teriyaki sauce while shopping at Target. Either option is ok in our book, as long as it aligns with your goals.

While your sauce is thickening, prep your baking sheet with foil and your chicken thighs. Then, add your sauce to the chicken, pop it into the oven and let it do its thing! (Sheet pans are a dream, don't you agree?) While the chicken is in the oven, prepare your fresh veggies and white rice (if not already cooked).

The recipe is super easy! Cook and prep time is less than one hour. Another perk is that the ingredients are readily available and affordable. 

How to portion Teriyaki Chicken and Vegetables?

This recipe easily splits into 4 grab and go meals. Once cooked and cooled, get your meal prep containers ready and add an equal portion of chicken thigh, rice, and steamed veggies. Are your family members heavy eaters. This recipe will surely fill them up. 

Teriyaki Chicken and Vegetables

More Teriyaki Chicken meal prep recipes:

If you like this delicious meal prep recipe, then you'll absolutely appreciate some of our other teriyaki chicken recipes: 

  • Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
  • Hawaiian Chicken Teriyaki Skewer Meal Prep

We love these recipes because they combine savory and sweet taste profiles. They're also easy and versatile just like this teriyaki chicken and vegetable recipe.

Other tips for making Teriyaki Chicken and Vegetables:

We have a few tips for enjoying the best teriyaki chicken and vegetables recipe. Here's how:

  1. Switch it up by swapping white for brown rice.
  2. Cook this meal in a meal prep sheet pan or stir fry pan. 
  3. Pair it with a spicy sauce like Sriracha. Drizzle the sauce over your rice. 
  4. Add sesame seeds on top of white rice for a truly authentic Asian takeout experience. 
Teriyaki Chicken and Vegetables

Teriyaki Chicken and vegetable Ingredients:

Meal Base:

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

Teriyaki Sauce Base:

  • ¾ C. Water
  • ⅓ C. Tamari
  • ⅓ C. Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 1 Tbsp. Arrowroot Powder (or cornstarch)
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder
Meal Prep on Fleek x GoodCook Meal Prep Containers

If you can't get to your local Target store, but still want to grab these containers, they are now available on Target.com

Meal Prep Containers at Target

Teriyaki Chicken and Vegetables

Teriyaki Chicken and Veggies

This easy to make sheet pan teriyaki chicken and classic sides really come together and packs in the flavor thanks to its delicious, homemade teriyaki sauce! Plus, it’s gluten-free compliant!
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Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 424kcal
Author: Nick Quintero

Ingredients

Meal Base:

  • 1.5 lbs. Chicken Thighs boneless; skinless
  • 1 medium Zucchini cut into bite-sized pieces
  • 2 cups Cooked White Rice
  • 1 cup Broccoli Florets
  • ½ cup Snow Peas
  • ½ cup Sliced Carrots

Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base:

  • ¾ Water
  • ⅓ Tamari
  • ⅓ Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 2 tsp. Sesame Oil
  • 1 Tbsp. Arrowroot Powder or cornstarch
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder
Get Recipe Ingredients

Instructions

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

Nutrition

Serving: 1meal | Calories: 424kcal | Carbohydrates: 50.7g | Protein: 39.6g | Fat: 7g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Apple Sausage and Veggies

January 8, 2025 by Nick Quintero Leave a Comment

Chicken Apple Sausage and Veggies
Chicken Apple Sausage and Veggies

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

Table of Contents
  • How to make Chicken Apple Sausage and Veggies
  • Chicken Apple Sausage and Veggies Ingredients:
  • How to Reheat Chicken Apple Sausage and Veggies
  • Easy Ingredient Swaps
  • Tips for Customization

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!

Simple meals are our go-to for meal prep or any night of the week. With summer in full swing, we are craving all of the fresh summer veggies like crisp green beans and sweet corn. But, it doesn't need to be summer to enjoy this easy recipe!

You can easily make this in the winter with from frozen green beans and corn. It will taste just as delicious thanks to the sweet and savory sausage. 

Chicken Apple Sausage and Veggies

Whether you are making this recipe in the summer or the winter you can grab all of the ingredients, plus your Good Cook Meal Prep containers.

But, the creativity doesn't need to stop there. You can add in any of your favorite veggies, or even favorite flavored sausage, to this recipe! It's a great way to use up those leftover veggies at last week's Target haul, too!

We used a honey mustard dressing to tie this recipe together, but have also offered you a homemade version if you would like to make something that has a simpler ingredient list. Most of the items needed for the homemade version you probably already have in your pantry, too! If not, don't forget to grab those alongside your containers at Target. 

Chicken Apple Sausage and Veggies

How to make Chicken Apple Sausage and Veggies

The method to make this recipe is simple, as we mentioned. Your green beans will get quick steam to ensure that they keep their crispness. While they are cooking, the sausages will go into your pan until browned on the outside. Once both of those ingredients are done, all of your remaining ingredients, plus the green beans will go into a bowl. Everything will get tossed together with your dressing and then served up with your cooked quinoa and sausages. 

You will then place your quinoa into the 'starch' section of your meal prep container, the veggies in the "vegetable and fruit" section of the container, and your sausage in the "protein" section. 

This recipe offers a great balance of protein, fiber-rich carbohydrates, and healthy fats to keep you sustained until snack time! 

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Veggies Ingredients:

  • 4 Apple Chicken Sausage Links (manufacturer fully cooked; sliced into rings)
  • 3 C. Cooked Quinoa
  • 1 C. Tomatoes (cut in half)
  • 1 C. Green Beans (trimmed; cut in half)
  • 1 C. Raw Sweet Corn
  • 5 Tbsp. Honey Mustard Dressing/Marinade (store-bought)
    • OR whisk together:
      • 3 Tbsp. Olive Oil
      • 2 Tbsp. Honey
      • 2 Tbsp. Dijon/Stoneground Mustard
      • 5 Tbsp. Apple Cider Vinegar
      • ½ tsp. Garlic Powder
      • ½ tsp. Himalayan Pink Salt
      • ½ tsp. Ground Black Pepper
  • 1 Tbsp. Avocado Oil
Chicken Apple Sausage and Veggies

How to Store Chicken Apple Sausage and Veggies

To store this dish properly:

  • Refrigerator: Place the cooked sausage and veggies in an airtight container and store in the fridge for up to 4 days.
  • Freezer: You can freeze this meal for up to 2 months. Pack it in freezer-safe containers or bags, and remove as much air as possible before sealing to maintain freshness.

How to Reheat Chicken Apple Sausage and Veggies

  • Microwave: Place a portion in a microwave-safe dish, cover loosely, and heat for 1-2 minutes, stirring halfway through to ensure even heating.
  • Stovetop: Heat a small amount of oil in a skillet over medium heat, add the portioned meal, and cook for 3-5 minutes, stirring occasionally, until warmed through.
  • Oven: For larger portions, preheat your oven to 350°F, place the meal in an oven-safe dish, cover with foil, and bake for about 15 minutes or until hot.

Easy Ingredient Swaps

  • Chicken Apple Sausage: Swap with turkey sausage, plant-based sausage, or even grilled chicken breast for a different protein.
  • Quinoa: Substitute with rice, couscous, farro, or even cauliflower rice for a low-carb option.
  • Green Beans: Use broccoli, snap peas, or zucchini for a similar crunch.
  • Sweet Corn: Canned or frozen corn can replace fresh corn. Alternatively, try diced bell peppers for a different sweet flavor.
  • Honey Mustard Dressing: If you’re short on time, use any vinaigrette or a balsamic glaze for a tangy twist.

Tips for Customization

  • Add a spicy kick by sprinkling red chili flakes or a drizzle of sriracha.
  • Include extra veggies like mushrooms, bell peppers, or spinach for added nutrients.
  • Sprinkle with shredded cheese or nutritional yeast for a creamy, cheesy finish.

Enjoy this wholesome, versatile dish, and feel free to make it your own with these tips!

Meal Prep Containers by Meal Prep on Fleek x Goodcook
Meal Prep Containers at Target

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Summer Veggies

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!
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Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 446kcal
Author: Nick Quintero

Ingredients

  • 4 Apple Chicken Sausage Links manufacturer fully cooked; sliced into rings
  • 3 cups Cooked Quinoa
  • 1 cup Tomatoes cut in half
  • 1 cup Green Beans trimmed; cut in half
  • 1 cup Raw Sweet Corn
  • 3.5 Tbsp. Honey Mustard Dressing/Marinade store-bought
  • 1 tablespoon avocado oil

Alternative to store bought dressing

  • 3 Tbsp. Olive Oil
  • 2 Tbsp. Honey
  • 2 Tbsp. Dijon/Stoneground Mustard
  • 1.5 Tbsp. Apple Cider Vinegar
  • ½ tsp. Garlic Powder
  • ½ tsp. Himalayan Pink Salt
  • ½ tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Blanch green beans, set aside.
  • While that steams, heat a skillet or frying pan over medium/high heat.
  • Add avocado oil and then sliced sausages to the heated skillet/pan — let cook ~8-10 minutes (stirring/flipping half way through until sausages are heated through and lightly browned.
  • In a large bowl, toss blanched green beans, raw sweet corn, and fresh tomatoes in honey mustard marinade until coated.
  • Serve sausages with marinaded veggies and quinoa, store, and enjoy!

Notes

*Please use either the store bought or homemade marinade. 

Nutrition

Calories: 446kcal | Carbohydrates: 46.9g | Protein: 21.1g | Fat: 19.3g | Fiber: 7.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Italian Sausage Pasta Salad Meal Prep

May 8, 2024 by Nick Quintero Leave a Comment

Italian Sausage Pasta Salad Meal Prep

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

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

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

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

What makes this recipe so easy and delicious?

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

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

Italian Sausage Pasta Salad Meal Prep Ingredients:

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

Simple ingredient lists make the tastiest meals. 

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

Combine your pasta and veggies. 

Add in your al fresco sausages and cheese. 

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

Meal Prep on Fleek x GoodCook Meal Prep Containers

This is great served warm or chilled. 

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

Italian Sausage Pasta Salad Meal Prep

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

Caprese Pesto Sausage Pasta

April 24, 2024 by Nick Quintero Leave a Comment

Caprese Pesto Sausage Pasta
Table of Contents
  • Staples are key! 
  • Caprese Pesto Sausage Pasta Ingredients: 
  • Step by Step
  • Get the full recipe
Caprese Pesto Sausage Pasta

This 6 ingredient, one-pot dish makes taking your favorite comfort food on-the-go easy and fast! Caprese Pesto Sausage Pasta is gluten-free and high in protein.

Al Fresco Sausage Caprese Pasta-670

Easy is the name of the game with this one-pot Caprese Pesto Sausage Pasta meal prep recipe! We are always trying to come up with recipes that make meal prep easy and fast, especially when back to school season rolls around. The lazy days of summer are over, and that means lunches need to be prepped, and dinner needs to be ready in minutes! 

This recipe doubles as both a lunch meal prep or a fast weeknight meal. It sounds like we are winning already, doesn't it? The secret to this 6-ingredient meal prep recipe is the al fresco Mild Italian Style Chicken Sausage, which come already cooked! Yes, you could add the sausage to a skillet with a little oil and get a nice dark crust on the outside, but when we are trying to save time, having this already cooked chicken sausage is key! 

If you've been around here for a while, you know that we love the al fresco brand sausages because they really do make meal prepping faster. So, when they launched their new Salad Night and Pasta Night style sausages, we were beyond excited. Just another way to keep meal prepping fast and flavorful. 

We always have staples like pasta, pesto, spinach, and mozzarella on hand. And, of course, we always have al fresco sausages on hand, too. When we needed a last minute dish for meal prep on Sunday, we knew this was it! 

Staples are key! 

You could opt to make homemade pesto, but we went with an already made one we had in the fridge. Total time to make this meal? 15 minutes. Yup, you heard us right. Just 15 minutes. Don't think it is possible? We challenge you to grab the new al fresco Pasta Night Mild Italian Style Chicken Sausage and give this a try. Are you ready to see how easy this recipe is? Here are the ingredients that you will need: 

Caprese Pesto Sausage Pasta Ingredients: 

  • 1 package al fresco Pasta Night Italian Style Chicken Sausage
  • 1 box chickpea pasta
  • 1 cup pesto 
  • 1 cup grape tomatoes
  • 1 cup mozzarella pearls
  • 2 cups spinach
  • fresh basil, if desired
Caprese Pesto Sausage Pasta

The ingredients are super simple. The only thing that needs to be cooked is your pasta! If you are using a chickpea-based pasta as we did, then it will only take 7 minutes to cook. (If you use regular pasta this will take a few minutes longer). 

Step by Step

Caprese Pesto Sausage Pasta

Once your pasta is done cooking, drain and rinse it. Then add your fresh spinach to the pasta pot. 

Caprese Pesto Sausage Pasta

Place your warm pasta on top. This will allow the spinach to wilt down a bit. 

Caprese Pesto Sausage Pasta

Add in your store bought pesto. 

Add in your sliced grape tomatoes. (We sliced these while the pasta was cooking.) 

Caprese Pesto Sausage Pasta

Add in your mozzarella pearls. 

Lastly, add in your sliced al fresco Pasta Night Italian Style Chicken Sausage. (We also sliced this while the pasta was cooking). 

Caprese Pesto Sausage Pasta

Toss and serve! 

Meal Prep on Fleek Recommended Meal Prep Containers

It doesn't get any easier. Four meals (lunches/dinners) ready in 15 minutes. Can you think of a faster meal prep idea? We didn't think so! As we mentioned above, the key is to make sure that you keep staples like pasta, pesto/sauce, veggies, and al fresco sausages on hand. With just a few simple ingredients, the pasta combinations are endless! 

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

Caprese Pesto Sausage Pasta

Get the full recipe

Caprese Pesto Sausage Pasta

Caprese Pesto Sausage Pasta

This 6 ingredient, one-pot dish makes taking your favorite comfort food on-the-go easy and fast! Caprese Pesto Sausage Pasta is gluten-free and high in protein.
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Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, gluten free, Meal Prep, Pasta
Servings: 4 meals
Calories: 611kcal
Author: Nick Quintero

Ingredients

  • 1 package al fresco Pasta Night Italian Style Chicken Sausage
  • 1 box chickpea pasta
  • 1 cup pesto use any homemade or store bought recipe
  • 1 cup grape tomatoes
  • 1 cup mozzarella pearls
  • 2 cups spinach
  • fresh basil if desired
Get Recipe Ingredients

Instructions

  • Cook your pasta according to package directions. (approximately 7 minutes for chickpea pasta)
  • While pasta is cooking slice your grape tomatoes in half and your chicken sausage into rings.
  • When the pasta is done cooking, drain and rinse it.
  • Return the pasta to the pot.
  • Add your s[inach and pesto to the warm pasta.
  • Mix well.
  • Gently fold in sausage rings, tomatoes, and mozzarella pearls.
  • Evenly divide between meal prep containers.
  • Finish off with fresh basil, if desired.

Notes

If you would like to make your own pesto you can find our go-to recipe HERE. 

Nutrition

Calories: 611kcal | Carbohydrates: 48.6g | Protein: 33.1g | Fat: 33.6g | Fiber: 9.2g
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
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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
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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!

Slow Cooker Lentil Soup

June 19, 2023 by Nick Quintero 4 Comments

Slow Cooker lentil soup is chock-full of plant-based vitamins, fiber, and protein! Simply add ingredients to a slow cooker and let it do the work for a no-hassle meal that reheats in minutes.

Lentils have been eaten since prehistoric times. In fact, lentil remains have been dated to 11,000 BC from Greece’s Franchthi cave! They are some of the oldest known remains. So you’re really getting a wise-old treat with this Slow Cooker Lentil Soup! But wise and old isn’t slow - it’s bold and tasty! This meal prep recipe gives you the solid macros you want with super-powered simplicity.

Slow Cooker Lentil Soup Ingredients

Slow Cooker Lentil Soup
  • 8 cups vegetable stock
  • 1 cup chopped carrots
  • ¼ cup coconut aminos
  • 2 cups dry lentils
  • 1 cup chopped celery
  • 2 cups canned diced tomatoes with juice
  • 1 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • 1 cup chopped sweet white onion
  • 1 teaspoon dried oregano
  • 2 teaspoon sea salt
  • ½ teaspoon black pepper
  • 2 cups chopped kale
  • ½ cup chopped parsley for serving

How to Make Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

Our team at MPOF loves this meal prep recipe because there are just two steps. First, combine nearly every ingredient in your slow cooker. Second, add in the kale at the end for just 5 more minutes of heat. Easy! It is the epitome of set it and forget it.

How to Store and Serve Slow Cooker Lentil Soup

This lentil soup meal prep recipe is a perfect one-portion meal. Just divide this meal prep recipe evenly in four single-compartment containers, fill your fridge or freezer, and forget about it! 

This lentil soup meal prep will last for about 5 days in the fridge, with one caveat. Lentils are best for your belly when they’re as fresh as possible. To reduce the chances of belly-bloating, eat this meal prep recipe as soon after cooking and add the spice hing to support digestion if you are sensitive to legumes.

If you're freezing this soup, it will keep in the freezer for up to 6 months. Defrost overnight in the fridge, right on the stovetop, or in the microwave, depending on your preference and how much time you have available.

We love to eat this soup as is, because it's a pretty complete meal, but do serve with a side salad if you want and, if you're not gluten-free, a hunk of crusty bread or a handful of crackers.

Substitutions and Variations

We have specified standard green lentils here, but you may notice there are a few different kinds. If you use red lentils, this soup will cook in much less time and the lentils will pop open and get starchy. That's because red lentils are different from green ones in that regard! You want to steer clear of the French puy lentils, which are best for salads and other cooked dishes.

You can vary the amounts of the ingredients if desired (just don't change the liquid amount). Add sweet potatoes or Yukon gold potatoes, cut into ½-inch cubes, if you want something even heartier and love potatoes with lentils like we do. Lentil soup is a bit of a blank slate.

Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

More Lentil Meal Prep Recipes

  • Try some of our other whole Plant-Based Meal Prep Recipes
  • Add chicken to legumes in Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs
  • Another celebrated crockpot lentil recipe is our Crockpot Golden Lentil Soup

Tips for Making Slow Cooker Lentil Soup:

  1. Don’t worry about soaking your lentils because the slow cooker will take care of the tenderness.
  2. Do rinse and sift your lentils before cooking because sometimes there are rocks. Remove debris now and you’ll thank yourself later.
  3. Asafoetida (also known as hing) is an additional spice/powder known for reducing the gas-forming qualities of legumes, including lentils. If you are sensitive to beans, try it! 
Slow Cooker Lentil Soup
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Slow Cooker Lentil Soup

Slow Cooker Lentil Soup

Cozy up to this vegan slow-cooker lentil soup chock-full of plant-based vitamins,
fiber, and protein! Simply add ingredients to a slow cooker and let it do the work
for a no-hassle meal that reheats in minutes.






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Prep Time: 5 minutes minutes
Cook Time: 4 hours hours 5 minutes minutes
Total Time: 4 hours hours 10 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: gluten free, Lentils, Meal Prep, vegan, vegetarian
Servings: 4 meals
Calories: 290kcal
Author: Nick Quintero

Ingredients

  • 8 cups vegetable stock
  • ¼ cup coconut aminos
  • 2 cups dry lentils
  • 1 cup chopped celery
  • 2 cups canned diced tomatoes with juice
  • 1 cup chopped carrots
  • 1 cup chopped sweet white onion
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • 2 teaspoon sea salt
  • ½ teaspoon black pepper
  • 2 cups chopped kale
  • ½ cup chopped parsley for serving
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Instructions

  • Combine all ingredients except kale and parsley in a crockpot. Stir well. Turn crockpot to high setting. Cover and cook 4 hours.
  • Stir in kale and continue to cook 5 minutes longer until wilted. Remove the bay leaf. Serve the soup in bowls, nice and hot, garnished with chopped parsley.

Notes

WW Smart Points= Green:11  Blue:3  Purple:3

Nutrition

Calories: 290kcal | Carbohydrates: 49.4g | Protein: 14.8g | Fat: 1.6g | Fiber: 8.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


Beef Zucchini Enchilada Meal Prep

June 15, 2023 by Nick Quintero Leave a Comment

Zucchini enchiladas are a low-carb answer to a comfort food favorite that are extra good when this veggie is in season!

Enchiladas are the stuff of dreams. A warm wrap stuffed with meat and topped with melted cheese and any variation of delicious chili sauces. Honestly, what’s not to love? But these bad boys can get heavy. And if you’re on any sort of low-carb regimen, you probably thought this type of food was off-limits, right? Wrong, friends! We created these low-carb enchiladas so anyone can enjoy the ooey-gooey goodness of this Mexican classic. The rest of your meal prep recipes are already jealous.

Beef Zucchini Enchilada Meal Prep--6

Beef Zucchini Enchiladas Meal Prep Ingredients

  • 1 tablespoon olive oil
  • 1 lb beef chuck
  • 1 cup beef broth
  • sea salt
  • black pepper
  • ¼ tsp garlic powder
  • 1 tsp ground cumin
  • 2 tsp chili powder
  • 1 cup red sauce
  • 4 large zucchini, sliced with a mandolin
  • ½ cup shredded cheddar cheese

How to Make Low Carb Beef Zucchini Enchiladas

So how exactly did we transform a dish that is built around flour tortillas into a low carb meal prep recipe? We called in our good friend zucchini, of course! If you’ve been around here for a little while, you know we love using zucchini in our low carb meal prep recipes. From low carb lasagna to pad thai, this vegetable is invaluable for lightening up all kinds of heavy favorites. And these low carb enchiladas are no exception!

Beef Zucchini Enchilada Meal Prep--6

The thinly sliced ribbons of zucchini bake beautifully in the oven, creating a delicious outer casing that is rich in both flavor and nutrients. It’s a good source of fiber and B Vitamins (B6 and folate, to name a few), and a great source of Vitamin C. One medium zucchini averages out to about half of our required daily intake for this important immune-supporting vitamin! So if you’re enjoying these low-carb enchiladas in your meal prep recipes throughout the week, you’re also getting a fantastic boost of nutrients.

And if we haven’t sold you yet, this meal prep recipe also employs the use of a slow cooker. Simply set it in the morning, go about your day, and finish the minimal amount of prep when you get home in the evening! Done and done. Enjoy!

Beef Zucchini Enchilada Meal Prep--6

How to Store and Serve Beef Zucchini Enchiladas

Store these right in meal prep containers that you've sealed tightly. Keep them in the fridge for 4 to 5 days. Reheat in the microwave or in the oven--cover with foil if you pop them in the oven. Feel free to add a little extra cheese to the tops if you like when you reheat it! You can also freeze this meal prep, as long as it's tightly wrapped. It should be good for up to 3 or 4 months. The texture of the zucchini noodles might suffer a little but it will still be good.

Beef Zucchini Enchilada Meal Prep--6

How to Customize Beef Zucchini Enchiladas

You can make this dish with pulled pork or chicken that you've cooked in the slow cooker or braised slowly on the stovetop for a couple of hours. It will work well with these flavors and textures. Feel free to change up the cheese type, too; Monterey jack works great, and you can amp up the heat by using a jalapeno cheddar or jack cheese if you want!

MORE ENCHILADA DISHES FOR MEAL PREP!

Chicken Enchiladas

Instant Pot Chicken Enchilada Soup

Salsa Verde Chicken Enchilada Meal Prep

Beef Zucchini Enchilada Meal Prep--6
Low Carb Beef Enchilada Zucchini Meal Prep blog
Beef Zucchini Enchilada Meal Prep--6

Beef Zucchini Enchilada Meal Prep

Low-carb enchiladas made with sliced zucchini and shredded crockpot beef.
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Prep Time: 8 hours hours
Cook Time: 20 minutes minutes
Total Time: 8 hours hours 20 minutes minutes
Course: Main Dish
Cuisine: Mexican
Keyword: Beef
Servings: 4 servings
Calories: 444kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 pound beef chuck
  • Salt & pepper to taste
  • ¼ teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 teaspoon chili powder
  • 1 cup red sauce
  • 4 large zucchini sliced with a mandolin
  • ½ cup shredded cheddar cheese
Get Recipe Ingredients

Instructions

  • Add beef chuck to a slow cooker along with olive oil, beef broth, salt, pepper, garlic powder, cumin, and chili powder. Cook on medium for 8 hours or high for 4 hours. Remove from the crockpot and shred with a fork.
  • Preheat oven to 350ºF.
  • Using a mandolin slicer, slice zucchini into long thin slabs. On a cutting board, lay out three or four zucchini slices, slightly overlapping them. Add 2 to 3 tablespoon of shredded beef and roll up to make an “enchilada.” Transfer to a baking dish. Repeat with remaining zucchini and shredded beef.
  • Top with ½ red sauce and shredded cheese.
  • Bake for approximately 20 minutes and until cheese is melted.
  • Divide the remaining red sauce among four meal prep containers. Divide zucchini enchiladas between meal prep containers and store in the fridge for 3-4 days. Reheat before serving.

Notes

Nutrition for 1 out of 4 servings:
27.5g Protein | 15.5g Carbs | 29.9g Fat | 4g Fiber | 444 Calories

Nutrition

Serving: 1meal | Calories: 444kcal | Carbohydrates: 15.5g | Protein: 27.5g | Fat: 29.9g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Crockpot Golden Lentil Soup

June 12, 2023 by Nick Quintero 1 Comment

Crockpot golden lentil soup is golden thanks to the turmeric and uses red lentils. Vegan, gluten-free, and very plant based!

Fam, we’ve got a super hearty and delicious newcomer to add to your favorite meal prep recipes. Vegan lentil soup might sound boring, but this one is anything but. Rich, herbaceous, and touched with a bit of heat; your winter lunches have never looked (or smelled!) so good. And this easy recipe only gets better throughout the week as the spices are absorbed by the lentils. Let it sit for as long as you can stand to wait!

Crockpot Golden Lentil Soup Ingredients

  • 1 cup red lentils, soaked for 2 hours
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 tablespoon turmeric
  • 1 tablespoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon ginger
  • ½ teaspoon sea salt
  • 1 (15-ounce) can diced tomatoes
  • 1 (15-ounce) can coconut milk (full fat)
  • 4 cups vegetable broth
  • 6 cups fresh spinach
  • 2 tablespoons lime juice
  • Pinch of cayenne, optional
  • Cilantro, to garnish, optional
golden lentil soup

How to Make Slow Cooker Golden Lentil Soup

This meal prep recipe takes a bit of extra planning because the lentils require a two hour soak in water. All you have to do is put them in a bowl of water and let them do their thing. Soaking lentils before cooking might sound tedious, but it offers some benefits. The outer layer of legumes such as lentils and beans contains sugars called oligosaccharides, which can be a bit tough on our stomachs. Soaking these ingredients before use softens this outer layer, making it easier for our digestive system to break down and ultimately utilize these nutrient-rich ingredients. Soaking legumes before use also reduces the effects of phytic acid, the organic compound that is the culprit of the classic bean aftermath. We promise: The extra step to soak is worth your time!

golden lentil soup

What Are the Benefits of Golden Lentil Soup?

Though this lentil soup can be enjoyed all year round, we packed it with healthy anti-inflammatory spices to support you throughout the dark and chilly winter months. Ginger and turmeric are closely related (think of them as cousins), and though their benefits come from two different primary constituents, they both do wonders for supporting the immune system and promoting a healthy inflammatory response. Cinnamon is a wonderful ally for balancing healthy blood sugar levels, and its addition makes this spice trio both powerful and delicious.

How to Store and Serve Golden Lentil Soup

Soup is one of our favorite things to prep and this one is in the top five currently. It will freeze well (up to 3 months, maybe longer) and keeps in the fridge for 4 to 5 days. This soup prep is great on a cold evening but delicious all year round. Just make sure it's in an airtight container and you might consider storing it in serving sizes that make the most sense for you.

Substitutions and Customizations

As written, this recipe is plant-based. You can change that and use dairy, or substitute another nondairy milk instead of coconut milk. You can also thin out coconut milk if the taste is too rich for you; just use half or a third water rather than the full amount of coconut milk specified.

Regular lentils will work here, too, but they will take longer to cook than the red ones, which are thinner and more starchy.

Swap kale for spinach if desired. You can also add a chopped carrot, too, to boost the vegetable content here. Other veggies will be good, too, such as a chopped sweet potato or regular potato.

More Awesome Soup Recipes

  • Paleo Chicken Soup with Kale
  • Vegan Lasagna Soup
  • One Pot Vegan Minestrone
Vegan Crockpot Golden Lentil Soup Meal Prep
vegan lentil soup 2

Crockpot Golden Lentil Soup

A deliciously creamy vegan soup packed with healthy anti-inflammatory spices. This easy recipe only gets better throughout the week, as the spices are absorbed by the lentils. This is the perfect freezer recipe and is such a comforting meal to pull out on a chilly evening.
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Prep Time: 15 minutes minutes
Cook Time: 2 hours hours
Total Time: 2 hours hours 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Lentils, Meal Prep
Servings: 6 meals
Calories: 251kcal
Author: Nick Quintero

Ingredients

  • 1 cup dry red lentils soaked for 2 hours
  • 1 tablespoon olive oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 tablespoon turmeric
  • 1 tablespoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon Ginger
  • ½ teaspoon Salt
  • 15 ounces diced tomatoes
  • 15 ounces full fat coconut milk
  • 4 cups vegetable broth
  • 6 cups fresh spinach
  • 2 tablespoon lime juice
  • pinch cayenne pepper optional
  • cilantro to garnish, optional
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Instructions

  • Soak lentils for 2 hours, and then drain well.
  • In a frying pan, saute onions and garlic in olive oil until translucent over medium high heat.
  • Add salt and spices, and stir for about a minute. Add a couple tablespoons of vegetable broth, and continue to heat for another minute.
  • To the crockpot, add lentils, diced tomatoes, coconut milk, onions and spices, and vegetable broth. Stir to combine.
  • Slow cook on high for 2 ½ hours, or on low for 4 hours.
  • Stir in fresh spinach, and season with lime juice, cayenne, and salt, to taste.
  • This soup freezes well for up to 3 months in an airtight container.

Notes

Nutrition for 1 out of 6 servings:
9g P | 28.6f C | 13.1g F | 8.3g Fiber | 251 Calories

Nutrition

Serving: 1meal | Calories: 251kcal | Carbohydrates: 28.6g | Protein: 9g | Fat: 13.1g | Fiber: 8.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chickpea Curry With Jasmine Rice Meal Prep

June 2, 2023 by Nick Quintero 3 Comments

Chickpea curry is a healthy vegan meal prep that's also gluten-free!

The word “curry” is used in a range of places across the globe, and it often looks a bit different from culture to culture. Some curries are dry, some are wet; some are cool and herby, some are hot and super spicy. Typically though, when we’re talking about curry, we’re talking about meat and vegetables stewed in a rich sauce and served over rice. That’s what we’ve got for you today with this chickpea curry, and it’s definitely a meal prep recipe worth adding to your global repertoire.

Chickpea Curry with Jasm…eal Prep--3

What's in Curry?

Well, a “traditional curry” isn’t exactly what we’ve got for you today, since this chickpea curry is entirely vegan. But you can still expect a smooth and creamy coconut broth and the satisfying crunch of sauteed onions. Cooked chickpeas have a fantastic texture, and also a pretty impressive nutritional profile. They are a great source of protein, fiber, and complex carbs. And due to their high fiber content, chickpeas have a beneficial impact on glucose levels, making them a great ingredient for elevating the diabetic diet. Plus they’re a good source of bone-supporting minerals such as calcium and magnesium. Winning.

We admit it: spinach also does not traditionally make appearances in curries. But it’s such a nutritional powerhouse that sometimes we can’t resist adding it to our meal prep recipes. Plus we love that it cooks down to such a soft and subtle texture- it’s such a mild ingredient that you’ll barely know it’s in your chickpea curry. But you certainly won’t be mad you got that extra boost of Vitamins A, C, E, K, B6, Iron, Manganese, Fiber….. there’s more, but we’ll stop. Summary: spinach is your friend ? Because of its great flavor and huge range of nutritional benefits, this is one of our favorite meal prep recipes for elevated weekday lunches or warming winter dinners. We hope you love it as much as we do!

Chickpea Curry With Jasmine Rice Meal Prep Ingredients

  • 1 cup jasmine rice, uncooked
  • 2 tablespoon avocado oil
  • 1 large onion, chopped
  • Salt & pepper, to taste
  • 2 tsp curry powder
  • ¼ tsp garlic powder
  • ½ cup vegetable broth
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 2 large handfuls spinach
  • 1 (13.5)-ounce can coconut milk
  • Dash of sriracha
  • Cilantro, for serving

How to Make Chickpea Curry with Jasmine Rice

Start by cooking the rice first. Then, in a pan, heat the oil and cook the onion, followed by some salt and pepper, curry powder, and garlic powder. Finally, you add the chickpeas and veggie stock, and let it simmer. Coconut milk makes it nutty, rich and creamy but without adding dairy. Spinach gets tossed in toward the end. Add a dash of Sriracha if you're feeling it, and definitely top with chopped cilantro.

Chickpea Curry with Jasm…eal Prep--3
Chickpea Curry with Jasm…eal Prep--3

How to Store and Serve

Once you've prepped the curry, simply transfer it to meal prep containers. It should keep for 4 to 5 days. We're also serving jasmine rice with this, and definitely make that ahead of time, too. All of this can even be frozen if you are so inclined! Just make sure it's in an airtight container and it's always a good idea to label your frozen meals, too to avoid confusion (and add the date, too)!

Substitutions and Customizations

If you don't want to serve with jasmine rice, basmati will work. You can also try quinoa or even a cauliflower rice if you need to watch your overall carbohydrate consumption.

You can also swap out baby kale for the spinach, or just chop regular kale or even Swiss chard finely.

More Awesome Meal Preps to Try Out!

Sweet and Sour Cauliflower Bites Meal Prep

Chicken Buddha Bowl Meal Prep

Thai Red Curry Chicken

Chickpea Curry with Jasm…eal Prep--3
Vegan Chickpea Curry & Jasmine Rice Meal Prepblog
Chickpea Curry with Jasm…eal Prep--3

Chickpea Curry With Jasmine Rice Meal Prep

Plant-based main dish made with chickpeas, spinach, and a creamy coconut broth over jasmine rice.
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Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chickpeas, Meal Prep
Servings: 4 meals
Calories: 484kcal
Author: Nick Quintero

Ingredients

  • 1 cup jasmine rice uncooked
  • 2 tablespoon avocado oil
  • 1 large onion chopped
  • Salt to taste
  • Black pepper to taste
  • 2 teaspoon curry powder
  • ¼ teaspoon garlic powder
  • ½ cup vegetable broth
  • 2-15oz cans chickpeas rinsed and drained
  • 2 large handfuls spinach
  • 1-13.5 ounce can coconut milk
  • dash Sriracha
  • cilantro optional
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Instructions

  • Cook the jasmine rice according to package instructions
  • Heat the oil in a large pot over medium-low heat. Add the onions and season with salt and pepper and heat until onions are translucent, about 5 minutes. Add in the curry powder and garlic powder and cook for 30 seconds.
  • Pour in the vegetable stock to deglaze the pot, then add the chickpeas, coconut milk, and a bit of sriracha. Bring to a boil, reduce the heat and simmer for 10 minutes. Add baby spinach in the last 5 minutes.
  • Divide jasmine rice among 4 meal prep containers and top with chickpea curry. Top with cilantro.
  • Store in the fridge for 4-5 days and reheat before serving.

Notes

Nutrition for 1 out of 5 servings:
10.9g Protein | 57.4g Carbs | 24.4g Fat | 10.1g Fiber | 484 Calories

Nutrition

Serving: 1meal | Calories: 484kcal | Carbohydrates: 57.4g | Protein: 10.9g | Fat: 24.4g | Fiber: 10.1g
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
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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!

Salmon Cobb Salad Meal Prep

May 1, 2023 by Nick Quintero Leave a Comment

Cobb Salad Meal Prep is even better than the classic, thanks to the addition of salmon. Super high protein gluten-free meal prep!

Meal prep fam, we know you’re all out here just trying to live your best life. But sometimes #thestruggleisreal and you accidentally promise your co-worker you’ll do Whole30 with them? You have good intentions, we know- you really are a gem. But now what? If you don’t have any easy meal prep ideas, and you’re getting hangry.

what if we told you we had a killer lunch (or healthy dinner) recipe that is gluten free, low carb, paleo, and Whole30-friendly? And will actually leave you feeling full and satisfied? Would you believe us? We came up with this delicious Salmon Cobb Salad Meal Prep so you’d have to!

Salmon Cobb Salad Meal Prep

What's in this Cobb Salad?

A classic Cobb salad has eggs, bacon, and chicken as its protein sources, but we decided to sub the chicken for wild-caught salmon for an extra boost of varied nutrition. A single serving of salmon has some of the highest amounts of omega-3s (in the form of DHA and EPA) of any other type of fish: an impressive 2-4 times what most organizations recommend as the daily intake for a healthy individual! In addition to these essential fatty acids, one serving of salmon offers an entire day’s worth of Vitamin D, more than half your recommended daily value of selenium, and significant servings of B12, B6, and other trace minerals. Don’t go thinking you necessarily need to start having salmon for every meal, but if you love it as much as we do we have a few other salmon meal prep ideas for you. Check out this delicious Apricot Salmon Meal Prep and super easy Turmeric Ginger Salmon. You’re welcome.

How to Make Salmon Cobb Salad Meal Prep

This salad is a bit of prep, and then mostly just assembly. Cook the hard boiled eggs ahead of time; they can be done a day or so before you want to make the rest, if you like. The only other real "cooking" involves baking the salmon at 350 for a bit in the oven and cooking the bacon. Again. all of this can be broken into other steps. Veggies get washed and chopped as usual, and the dressing is a simple red wine vinaigrette.

How to Store this Salmon Cobb Salad Meal Prep

Once you've made this, it keeps great, but we recommend as usual to store the salad dressing separately so it doesn't get soggy. Keep it all in the fridge in meal prep containers until you're ready to eat. Should be great for 4 days or so. You won't have a problem eating this for lunch or dinner. Just look at those colors, right?

If for some reason you want to freeze any leftover salmon, you can. Just wrap it tightly, date it and label it, and use within 3 months!

Salmon Cobb Salad Meal Prep

How to Serve Cobb Salad Meal Prep

We suggest a classic simple Red Wine Vinaigrette for this Salmon Cobb Salad. There are finally clean and delicious salad dressings on the market these days, many of which are suitable for all of the diets we build our meal prep ideas around. But a lot of them will cost you upwards of $6/bottle. Yikes. Having a go-to DIY salad dressing recipe like this one can save you lots of calories and lots of money over the years. And hey, we get it... sometimes you just don't want another salad! If that's the case, here are 25 healthy meal prep recipes for people who hate salads... 

Let us know in the comments below what you think of this salmon meal prep!

Salmon Cobb Salad Meal Prep Ingredients:

Salmon Cobb Salad Meal Prep
  • 4 eggs
  • 8 slices bacon
  • 2-3 wild Alaskan salmon filets
  • 8 cups romaine lettuce
  • 1 pint grape tomatoes, halved
  • 1 avocado, sliced
  • Himalayan sea salt
  • Black pepper
  • 4 TBS red wine vinegar
  • 4 TBS olive oil
Salmon Cobb Salad Meal Prep
Salmon Cobb Salad Meal Prep
Salmon Cobb Salad Meal Prep
Whole30 Salmon Cobb Salad Meal Prepblog
Salmon Cobb Salad Meal Prep

Salmon Cobb Salad Meal Prep

We came up with this delicious cobb salad with baked salmon and a mix yourself red wine vinaigrette that you're going to love.
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Prep Time: 30 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 45 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Fish, Meal Prep, Salmon
Servings: 4 meals
Calories: 427kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 8 slices bacon we used Pederson Farm brand (60 calories for 2 slices)
  • 2-3 4 ounce salmon filets we used 2
  • 8 cups romaine lettuce
  • 1 pint Grape Tomatoes halved
  • 1 large Avocado sliced
  • salt & pepper as desired
  • 4 tablespoon red wine vinegar
  • 2 tablespoon olive oil
Get Recipe Ingredients

Instructions

  • Preheat oven to 350 and line a baking sheet with aluminum foil. Place salmon filet on the sheet and season with a bit of Himalayan sea salt and black pepper. Bake for 10-15 minutes, until bright pink and tender. Set aside and flake for serving.
  • Boil the eggs by adding to boil water for 10 minutes, then rinsing and peeling under cool water. Quarter them and set aside.
  • Prepare the bacon by adding to a nonstick skillet over medium high heat. Cook for 5-8 minutes, flipping once halfway, until well browned and crispy. Transfer to a paper towel lined plate to drain, then crumble into large chunks.
  • Wash and chop any remaining vegetables.
  • Prepare the red wine vinaigrette by mixing 1 TBS of red wine vinegar with 1 TBS olive oil in individual containers.
  • Divide lettuce between 4 meal prep containers then add the tomato, avocado, bleu cheese, bacon bits, eggs, and baked salmon. Store dressing on the side. Add a dash of Himalayan sea salt and black pepper on top, if desired. Keeps in the fridge for 3-4 days.

Notes

Nutrition for 1 out of 4 servings:
24.8g P | 12.1g C | 29.6g F | 5.2g Fiber | 427 Calories

Nutrition

Serving: 1meal | Calories: 427kcal | Carbohydrates: 12.1g | Protein: 24.8g | Fat: 29.6g | Fiber: 5.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

10-Ingredient Cajun Dirty Rice with Shrimp

April 2, 2023 by Nick Quintero Leave a Comment

Thank you to VeeTee Rice for sponsoring this 10-Ingredient Cajun Dirty Rice with Shrimp post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

10-Ingredient Cajun Dirty Rice with Shrimp

This whole grain recipe is full of fiber, protein, and low in sodium with only 10-ingredients! Best of all, it’s ready to eat in 30 minutes. 

10-Ingredient Cajun Dirty Rice with Shrimp

Who doesn't love a simple and affordable meal prep recipe that works for weekday lunches of a fast weeknight meal? We can say with 110% confidence that we do, and we know many of you do too! That's why we love using VeeTee rice in so many of our meal prep dishes! The rice is ready in just minutes in your microwave! Add in a few other ingredients like ground beef, veggies, and shrimp, and you have a complete meal ready in less than 30 minutes! 

If that doesn't win you over, we don't know what will! 

10-Ingredient Cajun Dirty Rice with Shrimp

VeeTee Rice is our go-to brand for pre-cooked rice for many reasons! It is available at a wide variety of retailers nationwide (we grab it at Stop & Shop) or online! Plus, they have so many varieties! We used their brown rice with quinoa in this dish, but you could use their basmati rice in a dish like this or their whole grain rice in a dish like this. Wherever you would use rice or a grain, VeeTee has you covered! 

10-Ingredient Veetee Cajun Dirty Rice with Shrimp  Ingredients:

  • 1 tablespoon unsalted butter  
  • ½ cup finely chopped green bell pepper  
  • ½ cup finely chopped sweet white onion  
  • ½ cup finely chopped celery  
  • ½ lb. 96% lean ground beef  
  • 2 packages VeeTee brown rice with quinoa  
  • 1 cup low sodium chicken stock 
  • 4 oz. medium peeled/deveined shrimp, thawed  
  • 2 teaspoon Cajun seasoning  
10-Ingredient Cajun Dirty Rice with Shrimp

For Serving 

  • 1 tablespoon unsalted butter  
  • 8 cups chopped collard greens  
  • Sea salt and pepper to taste  
10-Ingredient Cajun Dirty Rice with Shrimp
10-Ingredient Cajun Dirty Rice with Shrimp

10-Ingredient Cajun Dirty Rice with Shrimp

Spice up dinner with this cajun dirty rice that feeds big appetites without a high-calorie count. This whole grain recipe is full of fiber, protein, and low in sodium with only 10-ingredients! Best of all, it’s ready to eat in 30 minutes.
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Prep Time: 10 minutes minutes
Cook Time: 19 minutes minutes
Total Time: 29 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Mexican, Spanish
Diet: Gluten Free
Keyword: Beef, dinner, gluten free, low calorie, lunch, main dish, Shrimp, under 400 calories
Servings: 4 meals
Calories: 410kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon unsalted butter
  • ½ cup finely chopped green bell pepper
  • ½ cup finely chopped sweet white onion
  • ½ cup finely chopped celery
  • ½ lb. 96% lean ground beef
  • 2 packages VeeTee Brown Rice with Quinoa
  • 1 cup low sodium chicken stock
  • 4 oz. medium peeled/deveined shrimp thawed
  • 2 teaspoon Cajun seasoning

For Serving

  • 1 tablespoon unsalted butter
  • 8 cups chopped collard greens
  • Sea salt and pepper to taste
Get Recipe Ingredients

Instructions

  • Melt butter over medium heat in a large skillet. Add green pepper, onion, and celery. Sauté for 5 minutes stirring occasionally. Add ground beef and use a spatula to break up into small crumbles. Cook 5 minutes longer uncovered.
  • Stir in Veetee rice and use a spatula to break up any large pieces. Stir in chicken broth, shrimp, and Cajun seasoning. Cover and cook for 6–7 minutes longer, until shrimp is fully heated through.
  • Divide Cajun rice between large compartments of 4 teal MPOF containers.
  • Wipe pan clean. Heat remaining butter over medium heat and add collard greens. Sauté for 6-7 minutes until greens are tender. Season with salt and pepper.
  • Divide collard greens between 4 small compartments.

Video

Nutrition

Calories: 410kcal | Carbohydrates: 52g | Protein: 28g | Fat: 10g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
10-Ingredient Cajun Dirty Rice with Shrimp
10-Ingredient Cajun Dirty Rice with Shrimp

Oven Baked BBQ Chicken and Veggies Meal Prep

February 27, 2023 by Nick Quintero Leave a Comment

Oven-baked BBQ Chicken and Veggies Meal Prep is a great spin on an American fave!

Today, we're super excited to share our Oven Baked BBQ Chicken meal prep idea with you! Barbecue chicken is an American classic and for good reason. The tangy flavor of sauce with juicy chicken makes for a mouth-watering combination. And don't you love when the sauce caramelizes on the chicken skin?! Nothing says freedom like digging into a flavorful entree like this and enjoying it with family.

This recipe is unique insofar as it'll taste as if you grilled it, but it also boasts layers of flavors. That's because it calls for using BBQ rub AND sauce for a smoky, straight-off-the-grill taste.

Oven Baked BBQ Chicken and Veggies Meal Prep

Oven-Baked BBQ Chicken and Veggies Meal Prep Ingredients

  • 2 lbs. chicken thighs (bone-in, skin-on)
  • 4 small Russet potatoes (cut Hasselback style)
  • 1 bunch asparagus (cut in half and ends trimmed)
  • 4 large carrots (halved lengthwise)
  • 3 minced garlic cloves
  • ½ cup grape tomatoes (optionally on the vine)
  • 2 cups fresh green beans (trimmed)
  • 1 cup smoky BBQ sauce (use Whole30 compliant, if needed)
  • ¼ cup BBQ style spice rub (use Whole30 complaint, if needed)
  • 2 tablespoon dried thyme
  • 2 tablespoon dried rosemary
  • 3 tablespoon avocado oil (1 Tbsp. for greasing sheet pans, 1 Tbsp. for the skillet, 1 Tbsp. for tossing veggies)
  • 1 tsp. Himalayan pink salt
  • 1 tsp. ground black pepper
  • Optional: Lime wedges; fresh Italian parsley
Oven Baked BBQ Chicken and Veggies Meal Prep

How to Make Oven Baked BBQ Chicken and Veggies

Moisture and having big, bold flavor is the key to great BBQ chicken. Prep time is only 15 minutes and your oven does the rest. The fun part is watching the meal come together as its cooking. Plus, your home will smell like a bonafide BBQ restaurant!

To prep this meal, start with mixing vegetables, oil, and seasonings in a bowl. Once mixed all together, place on a sheet pan. Then prepare the chicken by patting the thighs dry to remove excess water. Rub on seasonings and BBQ rub. Place the chicken thighs in a cast-iron skillet and bake for a total of 45 minutes. 

After the chicken bakes, remove it from the oven and add BBQ sauce. Broil the oven-baked BBQ chicken on the top oven rack for 3-5 minutes. Let chicken rest and vegetables cool for ten minutes. After that, serve, devour, and save the rest! 

How to Serve and Store Oven Baked BBQ Chicken and Veggies

Our meal prep recipe for Oven Baked BBQ Chicken yields a whopping six servings! For meal prepping, put the entree in a 3-compartment meal prep container. Add the chicken thigh and veggies. Toss in some tomatoes, carrots, green beans, and a handful of asparagus. Then add a baked potato in each container. 

Please note that cooked chicken and veggies last up to 4 days in the refrigerator. Baked potatoes last 5-7 days in the fridge. 

And in case you were wondering, yes, you can freeze oven-baked BBQ chicken for up 3 months. When you're ready to freeze leftovers, simply put them into a freezable meal prep container or freezer bag.  To defrost, let the chicken thaw in the fridge for a day ahead of time. The ideal internal temperature is 165 degrees Fahrenheit. Be sure to check with a food thermometer. 

If you plan on freezing cooked vegetables, don't cook them completely so they retain some of that crunch.

Tips for Freezing Chicken

Pro tip: oven-baked BBQ chicken holds up even better in a vacuum-sealed bag. The chicken is the star of the show, but the vegetables are great supporting actors! With that said, you can freeze baked potatoes and the other vegetables used in this meal prep recipe. Our favorite is the Foodsaver larger unit with handheld vacuum.

Oven Baked BBQ Chicken and Veggies Meal Prep
Oven Baked BBQ Chicken and Veggies Meal Prep

More Baked Chicken Meal Prep Recipes

  • Chicken Adobo Meal Prep
  • Filling Southwestern Chicken Bake Meal Prep
  • Lemon Herb Chicken And Potato Sheet Pan
  • Whole30 Baked Buffalo Chicken Casserole
  • Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

 

Oven Baked BBQ Chicken and Veggies Meal Prep
Meal Prep on Fleek x Goodcook recommended Meal Prep Containers
Oven Baked BBQ Chicken and Veggies Meal Prep

Oven Baked BBQ Chicken and Veggies Meal Prep

Bursting with classic BBQ flavors that taste (and look) like it was just freshly grilled, you’ll love this easy, oven-baked BBQ chicken and veggies meal prep recipe! 
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Prep Time: 15 minutes minutes
Cook Time: 1 hour hour
Total Time: 1 hour hour 15 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 6 meals
Calories: 575kcal
Author: Nick Quintero

Ingredients

  • 2 pounds chicken thighs bone-in, skin-on
  • 4 small russet potatoes cut Hasselback style
  • 1 bunch asparagus cut in half and trimmed
  • 4 large carrots halved lengthwise
  • 3 cloves garlic minced
  • ½ cup grape tomatoes
  • 2 cup fresh green beans trimmed
  • 1 cup smoky BBQ sauce use Whole30 compliant if needed
  • ¼ cup BBQ-style spice rub use Whole30 compliant if needed
  • 2 tablespoon dried thyme
  • 2 tablespoon dried rosemary
  • 3 tablespoon avocado oil divided
  • 1 teaspoon sea salt
  • 1 teaspoon ground black pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 400℉ and line 2 large baking sheets with foil and coat them with avocado oil.
  • In a large bowl, toss together veggies, 1 tablespoon oil, dried thyme, dried rosemary, garlic, salt, and pepper until well-coated. Transfer veggies to sheet pans, with potatoes, and carrots on one pan, and green beans, tomatoes, and asparagus on the other.
  • Prepare chicken by spreading the BBQ rub in an even layer all over the chicken thighs.
  • Put the chicken thighs in a cast-iron skillet, skin side up, and place on the middle rack in the oven. Add the sheet pan with potatoes and carrots to the oven and cook both for about 15 minutes.
  • After 15 minutes, open the oven door just enough so that you can flip the chicken on the sheet pan. Add the second sheet pan, and bake all the veggies and chicken for another 15 minutes, until everthing has roasted. Potaoes and carrots will be fork tender; green veggies will be, too.
  • Now, remove chicken from oven, drain off excess juices. Then, pour bbq sauce over chicken and evenly spread bbq sauce all over each piece of chicken until well-coated (making sure to finish with chicken thighs skin side up). Place on top oven rack and turn on broil. Let broil for 3-5 minutes, or until sauce is thickened, bubbling, and lightly charred/caramelized. Once cooked, let chicken rest for 10 minutes before cutting.
  • When everything else has finished cooking, serve Bbq chicken over a bed of these mixed roasted veggies.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings:
38.3g Protein | 53.1g Carbs | 25.6g Fat | 7.9g Fiber | 575 Calories

Nutrition

Serving: 1meal | Calories: 575kcal | Carbohydrates: 53.1g | Protein: 38.3g | Fat: 25.6g | Fiber: 7.9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Oven Baked BBQ Chicken and Veggies Meal Prep

Sweet 'N Spicy Jalapeno Sausage Fried Rice

February 24, 2023 by Nick Quintero Leave a Comment

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

Sweet 'N Spicy Jalapeno Sausage Fried Rice

This Sweet 'N Spicy Jalapeno Sausage Fried Rice recipe comes together in less than 30 minutes thanks to the short ingredient list and the use of fully pre-cooked sausages and chicken breast. The sweet flavor of pineapple combined with the spicy flavor from the jalapeno sausages is guaranteed to have you coming back to this recipe again and again. 

Sweet 'N Spicy Jalapeno Sausage Fried Rice

If you've been hanging around here for a while, then you know that one thing we really love is sausages because they pack in so much flavor. The other thing we love? Time-saving tricks to make sure that we don't spend all day meal prepping.  Buying fully pre-cooked sausages like the ones we used here from al fresco take this recipe from 45-50 minutes to less than 30 minutes. More flavor + saving time? Where do we sign up?

Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sweet 'N Spicy Jalapeno Sausage Fried Rice is a spin-off of a family favorite, Chicken Hawaiian. The original recipe calls for peppers, onion, chicken, pineapple, and cream of chicken soup. However, we didn't have any cream of chicken soup on hand (do people even buy that anymore?), so we decided to forgo the soup and add in some spicy al fresco jalapeno sausages for extra flavor instead! 

Boy, did we make the right move with that swap! The sweet pineapple works so nicely with the kick from the spicy jalapeno chicken sausages. Finished off with fresh cilantro and lime, it's like a trip for your taste buds.

Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sweet 'N Spicy Jalapeno Sausage Fried Rice Ingredients:

  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 medium red onion
  • 2 cups pineapple
  • 4 al fresco Spicy Jalapeno Chicken Sausage
  • 2 large chicken breast
  • 1 tablespoon avocado oil
  • ½ cup fresh cilantro
  • 6 cups riced cauliflower
  • 1 lime
  • 1 large avocado, optional
Sweet 'N Spicy Jalapeno Sausage Fried Rice
Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sweet N Spicy Jalapeno Sausage Fried Rice

This Sweet 'N Spicy Jalapeno Sausage Fried Rice recipe comes together in less than 30 minutes thanks to the short ingredient list and the use of fully pre-cooked sausages and chicken breast. The sweet flavor of pineapple combined with the spicy flavor from the jalapeno sausages is guaranteed to have you coming back to this recipe again and again. 
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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
Diet: Gluten Free
Keyword: Chicken, Sausage
Servings: 4 meals
Calories: 376kcal
Author: Nick Quintero

Ingredients

  • 1 medium red bell pepper diced
  • 1 medium yellow bell pepper diced
  • 1 medium red onion diced
  • 2 cups fresh pineapple cut into desired size chunks
  • 4 al fresco Spicy Jalapeno Sausages cut into ½ inch rounds
  • 2 large Chicken Breast cooked and cut into bite size pieces (ours was 14 ounces)
  • 1 tbs avocado oil or oil of choice, divided
  • ½ cup Fresh cilantro
  • 6 cups riced cauliflower
  • 1 lime qaurtered
  • 1 medium Avocado optional
  • salt & pepper if desired
Get Recipe Ingredients

Instructions

  • Heat ½ tablespoon of avocado oil in a skillet over medium heat.
  • Add in your riced cauliflower and cook (mixing every minute or so) until golden brown. Remove from the pan and set aside.
  • Add your remaining ½ tablespoon avocado oil to the pan.
  • Add in your peppers and onion. Cook 3 minutes.
    Sweet 'N Spicy Jalapeno Sausage Fried Rice
  • Add your sliced al fresco Spicy Jalapeno Chicken sausage and diced chicken to your vegetables. Saute in the pan until the spicy jalapeno sausages and chicken are heated through.
  • Add in your pineapple and cook for 2 minutes.
  • Laslty, add your riced cauliflower back into the pan and toss gently. Cover and let reheat for 3-4 minutes.
    Sweet 'N Spicy Jalapeno Sausage Fried Rice in pan
  • Toss in fresh cilantro, salt, and pepper, if desired.
  • Serve with a squeeze of fresh lime juice and sliced avocado.

Notes

Nutrition for 1 out of 4 servings (not including optional avocado):
45.6g Protein | 26.4g Carbs | 12.3g Fat | 6.4g Fiber | 376 Calories

Nutrition

Serving: 1meal | Calories: 376kcal | Carbohydrates: 26.4g | Protein: 45.6g | Fat: 12.3g | Fiber: 6.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sweet-'N-Spicy-Jalapeno-Sausage-Fried-Rice-777x431

Lighter Mango Chicken Sticky Rice Meal Prep

January 28, 2023 by Nick Quintero Leave a Comment

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal prep is healthier than takeout. A kick of spice balances the naturally sweet mango. Served with Asian sticky rice for a healthy meal prep!

Oh, we can't get enough of this meal prep. If you've had mango chicken at an Asian restaurant, you'll understand why once you take a bite of this healthy meal prep recipe! You make the chicken, the sauce, the sticky rice, and it's so good, you'll never order takeout again. Plus, it's healthier because it has far less sugar than what you'd get otherwise. (Seriously, so many Asian sauces are loaded with sugar!)
We're not going to pretend this comes together fast, but again, once you've had a bite of this mango chicken stick rice meal prep, you won't care. The bulk of the prep time consists of soaking the rice before you cook it, a task you could start before prepping the sauce and the chicken. It all works out.

 

 Lighter Mango Chicken Sticky Rice Meal Prep

Aren't these ingredients just beautiful?

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep Ingredients

  • 1 cup long-grain white rice, uncooked
  • 2 cups mango, cubed
  • 1 chicken breast, boneless, skinless, and diced
  • 2 tbsp. extra virgin olive oil
  • 1 tbsp. rice wine vinegar
  • 2 tbsp. chili paste
  • ½ tsp. paprika
  • ½ tsp. dried parsley
  • Salt and pepper, to taste
  • Scallions, sliced, for garnish

How to Make Mango Chicken Sticky Rice Meal Prep

The rice needs to soak for 30 to 60 minutes and honestly, that's the bulk of the prep situation here. The chicken sauce comes together on the stovetop while the rice cooks. And any dish that combines chicken and mango is going to be a winner, right? 

How to Store Mango Chicken Sticky Rice Meal Prep

This meal prep recipe holds its own in the fridge for several days in prep containers, once it's made. You could definitely freeze the chicken and mango if you'd like (a good one if you're doing a double batch). However, we don't recommend freezing the rice necessarily; the texture might suffer. (We know, this is different from what we normally say about rice, but this rice is, well, special.)

How to Serve Mango Chicken with Sticky Rice

Serve this as is! It needs little embellishment or anything else, really. It's its own dish. 

Substitutions and Alterations

If mango isn't your thing, you can make this mango chicken meal prep with pineapple instead, another tropical fruit that tastes great with chicken and whose sweetness balances the heat from some of the ingredients. 

Chopped cashews make a great garnish to this dish. 

If you don't have or can't find the right kind of rice, make a jasmine rice instead, which will be fragrant and complement the flavors of this meal prep recipe. 

What is Sticky Rice? 

We thought you'd never ask! This type of rice is commonly found and eaten mainly across Southeast and East Asia. It's also often referred to as glutinous rice—and not because it contains gluten, but because it's sticky thanks to the specific kind of starches that are present. (All rice is naturally gluten-free). There are many different types of glutinous or sticky rice. Use sticky rice as a side, as a filling in foods such as dumplings, or with beans and fried by itself. 

READ MORE: Like Sticky Chicken Things? One-Pan Paleo Sticky Sesame Chicken Thighs Are Calling You!

 

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep

Lighter Mango Chicken Sticky Rice Meal Prep

This Mango Chicken is made lighter and healthier than takeout! A kick of spice balances the natural sweetness of the mangos. Served with Asian sticky rice, this is effortless to prep.
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Prep Time: 1 hour hour
Cook Time: 20 minutes minutes
Total Time: 1 hour hour 20 minutes minutes
Course: Main Dish
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 355kcal
Author: Nick Quintero

Ingredients

  • 1 cup long grain white rice uncooked
  • 2 cups mango cubed
  • 1 large chicken breast boneless, skinless, diced
  • 2 tablespoon olive oil
  • 1 tablespoon rice wine vinegar
  • 2 tablespoon chili paste
  • ½ teaspoon paprika
  • ½ teaspoon dried parsley
  • Salt and pepper to taste
  • Scallions for garnish
Get Recipe Ingredients

Instructions

  • Place the rice in a large pot with 3 ½ cups of water and a pinch of salt. Cover and let it soak 30-60 minutes; the longer it soaks the stickier it will be.
  • Bring the pot of rice to a boil then turn the heat to low, keeping the kid slightly askew to vent slightly. Cook until all the water has been absorbed (follow manufacturer's directions here for timing.)
  • Heat olive oil in a large skillet over medium heat and add the chicken. Add the rice wine vinegar, chile paste, paprika, and salt and pepper.
  • Cook the chicken 5 to 7 minutes until the chicken has browned. Reduce the heat, and then stir in the mango.
  • Transfer the rice and chicken and mango combo to meal prep containers. Garnish the chicken with sliced scallions as desired.

Notes

Macros Per Serving:
15g Protein | 52g Carbs | 13g Fat | 355 Calories

Nutrition

Serving: 1meal | Calories: 355kcal | Carbohydrates: 52g | Protein: 15g | Fat: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Roasted Mediterranean Cauliflower Gnocchi & Veggies

January 26, 2023 by Nick Quintero Leave a Comment

Roasted Mediterranean Cauliflower Gnocchi & Veggies

Mmm, gnocchi! Anyone who’s ever had it will tell you how much of a treat it is. Though it can be made from a number of different things, in general, it consists of starchy, flour-based ingredients, all of which are a no-go for anyone on a low-carb diet or who have gluten allergies, Fortunately, here at MPOF we have no shortage of meal prep ideas, and we’re happy to tell you that you can still enjoy gnocchi and have it be within your dietary guidelines! How? Because of this incredibly healthy roasted Mediterranean cauliflower gnocchi recipe!

Roasted Mediterranean Cauliflower Gnocchi & Veggies

We understand that sometimes it can be hard to get in your recommended daily intake of veggies, especially if you get tired of the same meal prep ideas week in and week out! Lucky for you, this cauliflower gnocchi recipe is here to save you from the dread of eating bland or boring vegetables for your prepped meals again for work or school. We used Trader Joe’s cauliflower gnocchi for this meal prep idea, and we were thrilled because it actually had a similar texture to traditional flour-based gnocchi varieties! It’s such an epic win when things that are actually really good for you, taste like they shouldn’t be, don’t you think?

Roasted Mediterranean Cauliflower Gnocchi & Veggies is an easy sheet pan meal that's perfect for a fast Sunday meal prep or a quick weeknight meal when you want something tasty and nourishing. 

Roasted Mediterranean Cauliflower Gnocchi & Veggies

How long will these Roasted Mediterranean Cauliflower Gnocchi Veggies last for?

Fresh cauliflower will last you about two weeks in the fridge—But because the cauliflower and other veggies in this meal prep idea are cooked, we found the dish to last between 3 and 5 days in total.

Can these Roasted Mediterranean Cauliflower Gnocchi Veggies be frozen?

Yes! If you love this recipe as a meal prep idea, consider making lots of it ahead of time, because it should last 2-3 months in your freezer!

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

How do you make these Roasted Mediterranean Cauliflower Gnocchi Veggies?

We love this meal prep idea because it comes together in a flash of just 30 minutes! Start the process by preheating your oven to 425 °F. While you wait, mix all ingredients (except for the cauliflower gnocchi) together in a large bowl, until everything is well-coated in oil, lemon juice, salt, and pepper. Empty the mixture onto a sheet pan, then add the gnocchi pieces. Spread evenly across pan surface and roast on the top oven rack for 10-15 minutes. Shift veggies on the pan, then return to the top rack for another 5-10 minutes. Broil on 500 °F for 3-5 minutes, and you’re ready to serve!

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

How to portion this Roasted Mediterranean Recipe?

We portioned this dish into simple one-compartment meal prep containers! Lacking in the container department? Don’t worry, you can read our Ultimate Guide to Meal Prep Containers, or purchase some that we highly recommend right here!

More cauliflower meal prep ideas:

We’re big fans of broccoli’s paler cousin here at MPOF! If you want even more cauliflower meal prep ideas, consider these General Tso's Cauliflower Bowls or this flavorful Cauliflower Steak With Quinoa & Tahini for your next round of meal prep.

Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

Other tips for making these Roasted Mediterranean Cauliflower Gnocchi Veggies:

  • For more tender cauliflower gnocchi pieces, try boiling or microwaving them.
  • Each bag retails for just $2.69 at Trader Joe’s, and is grown and processed in Italy!

Roasted Mediterranean Cauliflower Gnocchi & Veggies Ingredients:

  • 1 Bag of Trader Joe’s Cauliflower Gnocchi (frozen, unthawed)
  • 1 Small Red Onion (roughly cut into chunky pieces)
  • 5 C. Baby Sweet Peppers (halved lengthwise)
  • 1 Medium/Large Yellow Squash (quartered lengthwise then sliced into 1” thick pieces)
  • 1 C. Grape Tomatoes (halved)
  • Juice of ½ Lemon
  • 2 Tbsp. Avocado Oil (or your preferred high-heat safe oil)
  • 1 Medium/Large Zucchini (quartered lengthwise then sliced into 1” thick pieces)
  • 1 tsp. Pink Himalayan Salt (or Sea Salt)
  • 1 tsp. Ground Black Pepper
Roasted Mediterranean Cauliflower Gnocchi & Veggies

Roasted Mediterranean Cauliflower Gnocchi & Veggies

Roasted Mediterranean Cauliflower Gnocchi & Veggies is an easy sheet pan meal that's perfect for a fast Sunday meal prep or a quick weeknight meal when you want something tasty and nourishing. 
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Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Course: Main Dish
Cuisine: Mediterranean
Diet: Gluten Free
Keyword: Meal Prep, Trader Joes
Servings: 4 meals
Calories: 220kcal
Author: Nick Quintero

Ingredients

  • 1 bag Trader Joe's Cauliflower Gnocchi or gnocchi of choice
  • 5 cups baby sweet peppers halved lengthwise
  • 1 medium zucchini quartered lengthwise and cut into 1-inch pieces
  • 1 medium summer squash quartered lengthwise and cut into 1-inch pieces
  • 1 cup Grape Tomatoes halved
  • 1 small red onion cut into chunks
  • ½ Lemon juiced
  • 2 tablespoon avocado oil
  • 1 teaspoon Sea Salt
  • 1 teaspoon black pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 425 ℉.
  • To a large mixing bowl, add all ingredients except for the cauliflower gnocchi.
  • Mix until everything is well coated in the oil, lemon juice, salt, and pepper.
  • Next, empty the bowl out onto a large sheet pan.
  • Add frozen cauliflower gnocchi and spread everything out on the pan — making sure everything is level so it will cook evenly.
  • Place on top rack and roast for ~10-15 minutes then give everything a stir and return to the top rack for another ~5-10 minutes.
  • To finish, turn on the broiler (500 ℉) and let broil for ~3-5 mins to add some additional color and flavor.
  • Serve, store, and enjoy!

Video

Notes

Nutrition for 1 out of 4 servings:
4g Protein | 27.8g Carbs | 8.9g Fat | 7.4g Fiber | 220 Calories

Nutrition

Serving: 1meal | Calories: 220kcal | Carbohydrates: 27.8g | Protein: 4g | Fat: 8.9g | Fiber: 7.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Roasted Mediterranean Cauliflower Gnocchi & Veggies - Meal prep Ideas

Crockpot Pumpkin Chili Meal Prep

January 16, 2023 by Nick Quintero 1 Comment

Meal Prep Crockpot Pumpkin Chili Meal Prep

This chili meal prep comes together in the slow cooker and fills your house with warm and comforting Whole30 vibes!

Have you ever had pumpkin chili? It's a great way to use that can of pumpkin puree you bought months ago. Maybe you thought you were going to make pumpkin bread one day. And so maybe that can is lingering in the back of your pantry? (Maybe it's just me...)

Whatever the case, this pumpkin chili meal prep is a healthy recipe made easy; it's a mostly hands-off thanks to the trusty slow cooker. It also makes for a comforting Whole30 meal!

Crockpot Pumpkin Chili Meal Prep

This Crockpot Pumpkin Chili Meal Prep recipe is not only easy, but packed with the best sweet and spicy flavors of fall. It is whole30, gluten-free, and has more than 30 grams of protein. Yes!

This super filling recipe is loaded with grass-fed ground beef, pumpkin, tomatoes, and veggies. It's an ideal lunch to take with you to work; it'll warm you on a cool fall day.

Crockpot Pumpkin Chili Meal Prep Ingredients

  • 1 lb. grass-fed ground beef (or ground meat of choice)
  • 1 (15 oz) can pumpkin puree
  • 1 (14.5 oz) can diced tomatoes
  • 1 (28 oz) can crushed tomatoes
  • 1 cup green bell pepper, diced
  • 1 cup white onion, diced
  • 3 tbsp. minced garlic
  • 1 tsp. chili powder
  • ½ tsp. paprika
  • ½ tsp. chipotle chili powder
  • ½ tsp. cumin
  • 1 tsp. dried parsley, plus more for garnish
  • Salt and pepper, to taste 
Crockpot Pumpkin Chili Meal Prep

How to Make Crockpot Pumpkin Chili Meal Prep

This is literally a set-it-and-forget-it kind of meal. Well, not forget it entirely; the slow cooker keeps track of time for you. But you don't have to do anything here to prep other than add everything to the cooker, close the lid, set the timer, and then walk away.

How to Serve Pumpkin Chili Meal Prep

This recipe, like most on here, works well for both lunch or dinner. And if you are following a Whole30 diet, it could even work for breakfast!

Want to up the protein and flavor? Top this hearty chili with a cracked egg for a creamy addition! Trust us, it's incredible!

If you're eating carbs, a good crusty loaf of bread is awesome with this. If you're following Whole30, we apologize for that last sentence.

How to Store Pumpkin Chili Meal Prep

If you know chili, you know it's best the day after. And the day after that. This will keep in the fridge, all prepped and ready, for up to 5 days. And the beauty of it? You can also freeze this for up to 3 or 4 months. You know the drill for reheating: in the microwave, on the stove top, or in the fridge overnight.

Crockpot Pumpkin Chili Meal Prep

Substitutions and Alterations

Canned sweet potato works great here, too. Sometimes canned pumpkin can be hard to find.

Feel free to use ground turkey, chicken, or pork if desired, or a combination of ground meats for a different flavor.

We really like to add a sprinkling of chopped fresh parsley on top of this chili. Cilantro would work, too.

READ MORE: Make this White Chicken Chili or this 10-Minute Chili Meal Prep!

Crockpot Pumpkin Chili Meal Prep Recipe

Crockpot Pumpkin Chili Meal Prep

Pumpkin Chili made easy in a crockpot. Slow cooked to perfection for a hearty, warm and comforting Whole30 meal! 
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Prep Time: 10 minutes minutes
Cook Time: 3 hours hours
Total Time: 3 hours hours 10 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 4 main dishes
Calories: 453kcal
Author: Nick Quintero

Ingredients

  • 1 pound ground beef
  • 1 15oz can pure pumpkin not pumpkin pie filling
  • 1 14.5 oz can diced tomatoes
  • 1 28 oz can crushed tomatoes
  • 1 cup green pepper diced
  • 1 cup white onion diced
  • 3 cloves garlic minced
  • 1 teaspoon chili powder
  • ½ tsp paprika
  • ½ teaspoon chili powder
  • ½ teaspoon paprika
  • 1 teaspoon dried parsley plus additional for garnish
  • salt & pepper to taste
Get Recipe Ingredients

Instructions

  • Place all ingredients in a slow cooker.  
  • With a spatula break up the meat and stir the ingredients to distribute evenly. 
  • Cover and cook on low 6 hours or high 3 hours. 
  • Remove from the slow cooker and serve immediately garnished with parsley or divide into meal prep containers for the week.

Notes

Nutrition for 1 out of 4 servings:
35g Protein, 31g Carbs, 21g Fat
 
*This recipe will freeze well for up to 6 weeks

Nutrition

Serving: 1meal | Calories: 453kcal | Carbohydrates: 31g | Protein: 35g | Fat: 21g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Meal Prep Idea: Crockpot Pumpkin Chili Meal Prep

Buffalo Chicken Mac & Cheese

January 15, 2023 by Nick Quintero Leave a Comment

Gluten Free Buffalo Mac & Cheese Meal Prep

Comfort food is universally delicious and everyone has a favorite! As the name suggests, comfort food reminds us of simple, home-cooked, satisfying recipes. Who doesn't remember Mom making us macaroni and cheese, and eating buffalo wings with family for the Super Bowl?

What if you could combine two of your favorite comfort foods into one healthy dish? Well, you just hit the jackpot with this Buffalo Mac and Cheese meal prep recipe!

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

But what makes this buffalo chicken mac and cheese a healthier alternative? Gluten-free pasta, of course! Not only is gluten unhealthy for people with sensitivities or celiac disease, but it adds a lot of carbs to any meal containing the ingredient. If you're one of our many keto advocate readers, this buffalo chicken mac and cheese meal prep recipe is absolutely for you!

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

If you've made it this far reading, it's safe to assume you're a fan of spicy foods--and just like how everyone has a favorite comfort food, we know you probably have a favorite hot sauce. One of our favorite things about this recipe is that you can add absolutely any hot sauce you please. We encourage you to experiment with a variety of different hot sauces from week to week. Whether you're a Tobasco, Tapatío, Frank's Red Hot, or even a sriracha person, this buffalo chicken mac and cheese meal prep recipe is sure to get you fired up! ?

What do a party size order of of buffalo wings and a healthy, balanced diet have in common? A side of fresh veggies, like carrot and celery sticks! We highly recommend these particular veggies because they make a great, classic pairing with this buffalo chicken mac and cheese meal prep recipe. They'd even fit perfectly in the small compartment of any of these meal prep containers.

Gluten Free Buffalo Chicken Mac & Cheese Ingredients:

Buffalo Chicken

  • 1 tablespoon olive oil
  • 1 pound chicken breasts
  • Salt and pepper, to taste
  • 1 tablespoon butter
  • ¼ cup hot sauce*

Creamy Macaroni and Cheese

  • 1 8-ounce box Chickapea Pasta shells (or other gluten free pasta)
  • 1 cup milk
  • 1 tablespoon arrowroot
  • ½ teaspoon sea salt
  • ¼ teaspoon mustard powder
  • ¾ cup white cheddar, grated
  • ½ cup parmesan, grated
Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

This buffalo chicken mac and cheese meal prep recipe makes 4 servings, and is sure to go over well with kids! Alternatively, 4 servings means you get 4 separate, healthy, keto-friendly prepped meals. Each serving offers a generous 52.4g of protein and only 42.3g of carbs.

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

Pressed for time? Not a problem, it happens to all of us. This buffalo chicken mac and cheese only takes 20 minutes to prep! That's most certainly a smart time investment, considering how much time you'd normally spend packing a lunch every morning before work.

There are many reasons to love this buffalo mac and cheese recipe, but check out our sun-dried tomato, broccoli, and portobello mushroom mac and cheese recipe as well, if you're looking for a different flavor for your fare. Or, if you just can't get enough buffalo chicken in your life, take a look at our recipe for buffalo chicken stuffed peppers here! Happy meal prepping!

Gluten Free Buffalo Chicken Mac & Cheese Meal Prep
Gluten Free Buffalo Chicken Mac & Cheese Meal Prep
Gluten Free Buffalo Chicken Mac & Cheese Meal Prep

Buffalo Chicken Mac & Cheese

Two comfort food classics collide in this gluten free pasta dish. A creamy macaroni and cheese is topped with chunks of spicy buffalo chicken. Serve with carrot sticks and celery, and extra hot sauce if you’d like!
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Prep Time: 20 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 40 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Meal Prep, Pasta
Servings: 4 meals
Calories: 550kcal
Author: Nick Quintero

Ingredients

Buffalo Chicken

  • 1 tbs olive oil
  • 1 pound Chicken Breast
  • salt & pepper as desired
  • 1 tbs Butter
  • ¼ cup hot sauce

Creamy Mac & Cheese

  • 1 box gluten free pasta
  • 1 cup milk
  • 1 tbs arrowroot flour
  • ½ teaspoon Sea Salt
  • ¼ teaspoon mustard powder
  • ¾ cup white cheddar cheese grated
  • ½ cup Parmesan cheese

To Serve

  • Carrots cut into slices
  • celerey cut into slices
Get Recipe Ingredients

Instructions

  • Boil pasta per package directions. Drain and rinse, then set aside.
  • In a large skillet, heat olive oil over medium heat. Add chicken breasts, and season with salt and pepper. Flip, and cook until both sides are browned and the chicken is cooked through.
  • Remove chicken from pan, and chop into bite sized pieces.
  • In the skillet, add butter and hot sauce, and then add the chopped chicken. Stir to coat chicken, and then scoop chicken out into a bowl. Do not rinse pan. Leave the hot sauce in the pan to help flavor the cheese sauce.
  • In a bowl, whisk milk with arrowroot, sea salt and mustard powder.
  • Pour milk mixture into the pan, and continue to whisk as the milk warms and begins to bubble, until the mixture has thickened.
  • Add both cheeses, and stir until the cheese has melted into a creamy sauce.
  • Add in the cooked pasta, and remove from heat. Stir to evenly coat pasta.
  • Serve pasta topped with buffalo chicken and carrots and celery sticks.

Video

Notes

Nutrition for 1 out of 4 servings:
52.4g Protein | 42.3g Carbs | 20.1g Fat | 8.1g Fiber | 550 Calories
Notes:
*¼ cup sauce will make a mild dish. If you’d like this spicier, add up to double the amount of hot sauce.

Nutrition

Serving: 1meal | Calories: 550kcal | Carbohydrates: 42.3g | Protein: 52.4g | Fat: 20.1g | Fiber: 8.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Gluten Free Buffalo Mac & Cheese blog

Slow Cooker Beef Ragu Pasta Meal Prep

January 3, 2023 by Nick Quintero 6 Comments

Slow Cooker Beef Ragu Pasta Meal Prep 777x431

Slow Cooker Beef Ragu Pasta Meal Prep is an effortless and hearty meal to be enjoyed for lunch or dinner. Gluten-Free. 

Slow Cooker Beef Ragu Pasta Meal Prep

Can you tell we have been on a kick with recipes that are easy and made in the Crock-Pot? Basically, these kinds of recipes are ideal for people less enthusiastic about cooking. Or if you just don't want to spend a lot of time on the weekend chopping, prepping, and all the rest. Here's the deal. This beef ragu does its thing in your kitchen on a Sunday afternoon while you go about your business. This ragu makes your house smell awesome, and then dinner is ready for that night. Or for meal prepping.

This Slow Cooker Beef Ragu Pasta Meal Prep recipe is super easy, but still has all of the rich, hearty flavors of a classic ragu. It is served over a high-protein, gluten-free pasta for a complete meal for lunch or dinner. This comforting dish will appeal to the whole family. It feels filling and nostalgic, which is a winning combo for us.

How to Make Slow Cooker Beef Ragu Pasta

Everything goes in your slow cooker. This beef ragu earns the award for the fastest description we've ever written for a dish.

But seriously, there's one exception, and that's the pasta. Resist the temptation to do your pasta in the slow cooker. It just won't work. That's why you make the pasta separately. This kind of appliance just doesn't exactly excel at starches like pasta and rice, with a few exceptions.

Slow Cooker Beef Ragu Pasta Meal Prep Ingredients

  • 1 (1.5-pound) sirloin cap roast
  • 1 tablespoon olive oil
  • Salt and pepper
  • 1 (28-ounce) can crushed tomatoes
  • 1 cup beef broth
  • 3 garlic cloves, sliced
  • 1 onion, chopped
  • 2 carrots, chopped
  • 1 teaspoon dried thyme (or 5 sprigs fresh thyme)
  • 3 dried bay leaves
  • 1 pound Banza pasta
  • Grated Parmesan cheese or cheese powder and chopped parsley for serving, optional
Slow Cooker Beef Ragu Pasta Meal Prep

How to Store Beef Ragu

Meal prep as directed. This beef ragu is so hearty, it will keep for about five days or so. Reheat in the microwave or on the stovetop. (Hint: Dishes with pasta do better reheated on the stovetop in a little bit of extra sauce or water. The microwave can make pasta gummy).

Freeze any beef ragu pasta leftovers in freezer-safe containers or zip-close bags.

Slow Cooker Beef Ragu Pasta Meal Prep

How to Serve Slow Cooker Beef Ragu Pasta

We like serving this not only with pasta, but with some fresh kale or spinach mixed into the dish at the last minute. The heat from the dish will soften the greens, so don't think of it as quite like adding a salad to your pasta.

Substitutions and Alterations

  • You could use a pork shoulder if this dish, for something different.  The pork will be fall-apart tender and delicious.
  • Regular pasta can be used instead of chickpea/gluten-free pasta.
  • Serve over rice, whether it's cauliflower, white, or brown rice, instead of pasta. Just cook the rice at the same step in the recipe instead.

READ MORE: Need a reason to use your slow cooker? How about 31 Slow Cooker Meal Prep Recipes? 

Slow Cooker Beef Ragu Pasta Meal Prep
Slow Cooker Beef Ragu Pasta Meal Prep

Make all the meals!! Slow cooker meal prep recipes save time and taste SO GOOD! No dry meat here

Slow Cooker Beef Ragu Pasta Meal Prep

Slow Cooker Beef Ragu Pasta Meal Prep

Slow Cooker Beef Ragu Pasta Meal Prep. An effortless and hearty meal to be enjoyed for lunch or dinner. Gluten-Free. 
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Prep Time: 5 minutes minutes
Cook Time: 8 hours hours
Total Time: 16 hours hours 5 minutes minutes
Course: Lunch, Main Dish
Cuisine: American, Italian
Keyword: Beef, Meal Prep, Pasta
Servings: 8 meals
Calories: 444kcal
Author: Nick Quintero

Ingredients

  • 1.5 pound sirloin cap roast
  • 1 tbsp. olive oil
  • salt & pepper to taste
  • 1 28-ounce can crushed tomatoes
  • 1 cup beef broth
  • 3 cloves garlic sliced
  • 1 medium onion chopped
  • 2 medium carrots chopped
  • 1 teaspoon dried thyme or 5 springs fresh thyme
  • 3 dried bay leaves
  • 1 pound chickpea pasta or pasta of choice

Optional

  • grated Parmesan cheese
  • parsley
Get Recipe Ingredients

Instructions

  • Rub sirloin cap roast with oil and generously sprinkle it with salt and pepper. Transfer into a slow cooker, fat cap side down.
  • Pour crushed tomatoes on top. Add the beef broth, garlic, onion, carrots, thyme, and bay leaves around the roast.
  • Cook covered on low for 8 to 9 hours or on high for 5 to 6 hours. Remove the thyme sprig (if using) and bay leaves. Remoe the beef to a cutting board and shred it, using two forks.
  • Cook chickpea pasta according to package instructions and transfer to serving bowls. Pour on the ragu and serve hot with extra vegetables, such as spinach or kale.
  • Alternatively, add the pasta and the sauce into separate meal prep containers and save for later.

Notes

WW Smart Points= Green:8  Blue:8  Purple:2
 
Nutrition for 1 out of 8 servings:
40g Protein, 12g Fat, 44g Carbs

Nutrition

Serving: 1meal | Calories: 444kcal | Carbohydrates: 44g | Protein: 40g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Slow Cooker Beef Ragu Pasta Meal Prep Recipe

Slow Cooker Asian Pot Roast Meal Prep

January 2, 2023 by Nick Quintero 10 Comments

Slow Cooker Pot Roast Recipe
Table of Contents
  • How to Make Asian Slow Cooker Pot Roast
  • How to Serve Asian Slow Cooker Pot Roast
  • How to Store Asian Style Slow Cooker Pot Roast Meal Prep
  • Substitutions and Alterations
  • Nutritional Profile of Slow Cooker Pot Roast
  • More Pot Roast / Chuck Roast Recipe Ideas

This Asian Style Slow Cooker Pot Roast Meal Prep will take pot roast to a whole new level. Tender, flavorful, and gluten-free! Comment below if you love these Asian meal prep ideas as much as I do!

Asian Style Slow Cooker Pot Roast Meal Prep

If you love pot roast like we do, then you need to try this Asian Style Clow Cooker Pot Roast Meal Prep recipe. It will show you what pot roast is capable of, and then some. With a few simple spices, we have transformed your average pot roast into something that turns out tender, flavorful, and healthy.

Trust us, you want this recipe in your back pocket when it's cold. It's comfort food at its best, that stick-to-your-ribs kind of fare that fills you up without feeling heavy in your stomach.

How to Make Asian Slow Cooker Pot Roast

The slow cooker is of course the ultimate set-it-and-forget-it situation for making dinner. Totally hands off! There's one tiny step you take before everything goes into the slow cooker, and that just involves browning the chuck roast in a skillet to develop some flavor. Then, it gets added to the cooker along with all the other ingredients, which include stock, soy sauce, Chinese five-spice powder, a little sugar, and some onions. Of course.

Asian Style Slow Cooker Pot Roast Meal Prep

How to Serve Asian Slow Cooker Pot Roast

This kind of recipe begs for rice to soak up the sauce that permeates the meat. You can do regular white or brown rice, or cauliflower rice if you're doing a low-carb diet.

The pot roast is also great with a side of something like carrots or green beans. or maybe mashed potatoes. That's classic. Pair it with your favorite side for a complete meal.

Asian Style Slow Cooker Pot Roast Meal Prep Ingredients

  • 1 (32oz) chuck roast
  • 2 tablespoons vegetable oil
  • 2 cups beef stock
  • ¼ cup coconut aminos (or swap for soy sauce)
  • 4 garlic cloves, smashed
  • 1 teaspoon five-spice powder
  • 1 tablespoon sugar
  • 2 onions, chopped
  • 6 carrots, cut into 2-inch pieces
  • 2 medium waxy potatoes, quartered
  • Salt, to taste
Asian Style Slow Cooker Pot Roast Meal Prep

How to Store Asian Style Slow Cooker Pot Roast Meal Prep

This pot roast will easily keep for 4 to 5 days in the fridge once you've prepped it. You can also freeze this dish easily and it will be good for up to 3 months. Make sure it's well-wrapped in an airtight container. Defrost it in the refrigerator or in a low-temperature oven (around 300 degrees F) until it's totally cooked through.

Substitutions and Alterations

Carrots, potatoes and onions are a staple for this kind of recipe, but other root vegetables would work too, such as parsnips or sweet potatoes.

Feel free to use coconut aminos if you are gluten-free and don't use soy sauce.

If you don't have five-spice powder, which is sometimes referred to as Chinese five-spice powder, or can't find it, you can make it yourself. Bring together equal parts of its ingredients, which include cinnamon, cloves, anise, peppercorns, and fennel. Ideally, this combination is best made when you grind it whole, but if you only have the pre-ground feel free to use that instead. Might seem like a lot of work to do that, but once you make it, you'll have it again. It is great on shrimp and pork, especially.

Nutritional Profile of Slow Cooker Pot Roast

Coming in at around 49g of protein per serving, this recipe is high-protein, gluten-free, and 100 percent easy. Serve it for a week's worth of yummy lunches and/or dinners.

Asian Style Slow Cooker Pot Roast Meal Prep

More Pot Roast / Chuck Roast Recipe Ideas

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

Asian Style Slow Cooker Pot Roast Meal Prep

Pot roast made easy in a crockpot with an Asian twist. Amazingly tender and flavorful. Gluten free. 
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Prep Time: 25 minutes minutes
Cook Time: 8 hours hours
Total Time: 8 hours hours 25 minutes minutes
Course: Main Dish
Cuisine: Asian
Diet: Gluten Free
Keyword: Beef, Meal Prep, Slow Cooker
Servings: 4 meals
Calories: 487kcal
Author: Nick Quintero

Ingredients

  • 2 lb chuck roast (32oz)
  • 2 tbsp. oil
  • 2 cups beef stock
  • ¼ cup soy sauce *can sub coconut aminos for gluten free option
  • 4 cloves garlic mashed
  • 1 tsp. five-spice powder
  • 1 tablespoon brown sugar can sub coconut sugar
  • 2 medium onions chopped
  • 6 large carrots cut into 2-inch pieces
  • 2 medium waxy potatoes quartered
  • Salt to taste
Get Recipe Ingredients

Instructions

  • Sprinkle salt and pepper on all sides of the chuck roast. Let rest for 10 to 15 minutes while preparing the other ingredients. Thoroughly pat dry with paper towels.
  • Heat oil in a medium skillet over high heat until hot. Add the roast, turning occasionally, until all sides are golden brown, about 10 minutes.
  • Add the beef stock, soy sauce, garlic, five-spice powder, and sugar into a slow cooker. Stir to mix well.
  • Transfer the browned roast into the slow cooker. Arrange onions, carrots, and potatoes around the roast.
  • Cook, covered, on low for 8 to 9 hours or on high for 4 hours.
  • Slice and serve the roast with the vegetables and the sauce, or arrange them in meal prep containers for later.

Video

Notes

WW Smart Points= Green:20  Blue:20  Purple:17
__
Nutrition for 1 out of 6 servings:
49g Protein, 19g Fat, 30g Carbs
  • Macros for the rice is not included

Nutrition

Serving: 1meal | Calories: 487kcal | Carbohydrates: 30g | Protein: 49g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Slow Cooker Asian Pot Roast Meal Prep Recipe

Sheet Pan Pork Tenderloin Meal Prep

January 1, 2023 by Nick Quintero Leave a Comment

Fall Meal Prep Idea: Sheet Pan Pork Tenderloin Meal Prep

Pork tenderloin meal prep is full of roasted carrots and red potatoes all baked on ONE sheet pan. A complete dinner that’s easy, delicious, and perfect for busy nights! 

Sheet Pan Pork Tenderloin Meal Prep

It's one of our favorite times of the year—fall. Comfort food is all around us. Sometimes healthy. Sometimes not. It happens! We feel like sheet pans are ideal for fall cooking, too. And this Pork Tenderloin Meal Prep recipe combines all of your favorite, warm, fall flavors onto one pan. The result? With 30 grams of protein per serving, this a wholesome, easy, and whole30-friendly meal that you can enjoy for lunch or dinner!

And as usual, make sure you adjust your portion sizes to meet your needs.

How to Make Pork Tenderloin Meal Prep

This is easy stuff! Lean pork tenderloin, baby red potatoes, and sweet baby carrots come together on one sheet pan to create a high-protein meal. Toss with thyme, paprika, salt, pepper, and some oil, and dinner is ready in less than 45 minutes.

Sheet Pan Pork Tenderloin Meal Prep Ingredients

  • 1 ¼-lb. pork tenderloin 
  • 1 cup baby carrots 
  • ½ lb. baby red potatoes, quartered 
  • 1 tbsp. extra virgin olive oil, plus more for greasing 
  • 1 tsp. dried thyme 
  • ½ tsp. paprika 
  • Salt and pepper, to taste 

Substitutions and Alterations

We love pork tenderloin, but you could also turkey tenderloins.
Use some chopped parsnips or sweet potatoes.
Change up the potatoes to Yukon golds or other baby multicolored potatoes. Fingerlings can work too, but you might have to slice them in half or in thirds depending on how small they are, in order for all the veggies to cook at the same time.
Thyme and paprika give this dish some earthy sweetness, but rosemary would taste great in that mix of herbs, too, so feel free to add some of that. A little bit of ground mustard (about ¼ tsp.) would give this tenderloin a kick. Pork and mustard are natural flavor companions.

Sheet Pan Pork Tenderloin Meal Prep

How to Store Pork Tenderloin

If you aren't eating this dish right away, prep it in containers and seal them up. Keep them in the fridge for up to 4 or 5 days. Reheat them in a 350 F oven, covered lightly with foil so the pork doesn't dry out. Or reheat the veggies in a skillet with a little bit of olive oil, along with the pork.

Anything you don't eat during the week that is left over can be frozen for future use. The freezer is your friend, so put it to excellent use! Transfer the leftovers to a zip-close plastic bag and squeeze all the air out. Label and date it. Then, when it's time to eat, defrost the bag in the fridge and then reheat in a 350 F oven covered in foil so the pork doesn't dry out.

How to Serve Pork Tenderloin Meal Prep

We love this as is, of course, but it's delicious with a really nice green salad if you want to boost the veggie intake!

READ MORE: Top 25 Pork Meal Prep Recipes On the Planet!

Sheet Pan Pork Tenderloin Meal Prep
Sheet Pan Pork Tenderloin Meal Prep Idea

Sheet Pan Pork Tenderloin Recipe

Sheet Pan Pork Tenderloin Meal Prep is loaded with roasted carrots and red potatoes and bakes on ONE sheet pan. A complete dinner that’s easy, delicious, and perfect for busy nights! 
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Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: Main Dish
Cuisine: American
Keyword: Meal Prep, Pork
Servings: 4 meals
Calories: 252kcal
Author: Nick Quintero

Ingredients

  • 1.25 pound pork tenderloin
  • 1 cup baby carrots
  • ½ pound baby potatoes quartered
  • 1 tbs olive oil plus more for greasing
  • 1 teaspoon dried thyme
  • ½ teaspoon paprika
  • Salt & pepper to taste
Get Recipe Ingredients

Instructions

  • Preheat the oven to 375 F. Lightly grease a large rimmed baking sheet with extra virgin olive oil. 
  • Center the pork tenderloin on the baking sheet and rub it on both sides with salt & pepper. 
  • In a medium bowl, combine the baby carrot and potatoes in a large bowl with extra virgin olive oil, thyme, paprika, salt, and pepper. Mix to coat. 
  • Spread the carrots and red potatoes around the pork tenderloin. 
  • Bake at 375 F for 35 minutes until pork is no longer pink. 
  • Remove from the oven and let the pork set 5 minutes before slicing and serving. Serve immediately or portion into meal prep containers and refrigerate.

Notes

WW Smart Points= Green:4  Blue:4  Purple:3
__
 
Nutrition for 1 out of 4 servings:
30g Protein, 11g Carbs, 7g Fat, 252 Calories

Nutrition

Serving: 1meal | Calories: 252kcal | Carbohydrates: 11g | Protein: 30g | Fat: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sheet Pan Pork Tenderloin Fall Meal Prep

Sheet Pan Bruschetta Chicken

December 11, 2022 by Nick Quintero Leave a Comment

Nothing says classic Italian cuisine like Bruschetta Chicken! Our Bruschetta Chicken meal prep recipe is gluten-free and low carb. The classic recipe calls for breadcrumbs but we left them out. Bruschetta Chicken can be grilled or cooked in a skillet but we decided to give you a sheet pan version. The cheese on the chicken melts way better in the sheet pan version. You're welcome! 

Enjoy this fresh, tasty dish for dinner with the family and then pack leftovers for lunch the next day. Our Sheet Pan Bruschetta Chicken meal prep recipe is delicious and versatile. The fresh seasonings on the chicken & bubbling mozzarella cheese coupled with the tangy bruschetta topping is an absolute crowd-pleaser! Sheet Pan Bruschetta Chicken is also super easy to make with a quick 10-minute prep time. Cook time is 50 minutes since the chicken is baked on a sheet pan. While you're waiting for your delicious dinner to cook, get some homework done with the kids, put away laundry, or simply unwind from the day. 

Sheet Pan Bruschetta Chicken

How long will this recipe last for?

Bruschetta chicken lasts for 3 days in the refrigerator. While cooked chicken lasts for 3-4 days, it is best to enjoy fresh bruschetta within 3 days of making it. Any longer and the bruschetta will lose its flavor. For maximum enjoyment, store bruschetta chicken properly. It is best to store the chicken and bruschetta topping in an airtight container. Store bruschetta chicken together or the bruschetta separate.

Can Sheet Pan Bruschetta Chicken be frozen?

Yes, you can freeze Sheet Pan Bruschetta Chicken. Baked chicken freezes and reheats well as long as it's stored in a high-quality gallon freezer bag. Sheet pan chicken lasts for 4-6 months in the freezer. Bruschetta lasts for 2-3 months in the freezer. But once thawed, the tomatoes will be soggy. So if you decide to freeze bruschetta for future Sheet Pan Bruschetta Chicken meals, add tomato sauce to the meal. 

Sheet Pan Bruschetta Chicken Ingredients:

For Chicken 

  • 4 boneless skinless chicken breasts
  • ½ teaspoon sea salt
  • 1 teaspoon dried basil 
  • 8 slices mozzarella cheese 

For Bruschetta 

  • 2 cups chopped tomato
  • ½ cup chopped red onion
  • ⅓ cup chopped basil
  • ½ teaspoon minced garlic 
  • 3 tablespoon balsamic vinegar 
  • 2 tablespoon olive oil
  • 1 tablespoon honey 
  • ¼ teaspoon sea salt 

For Sautéed Spinach 

  • 8 cups fresh spinach
  • 2 tablespoon butter
  • ¼ teaspoon sea salt 
  • ⅛ teaspoon black pepper 
Sheet Pan Bruschetta Chicken

How do you make Sheet Pan Bruschetta Chicken?

Omg, this meal prep recipe is super easy! Prep time is only 10 minutes. When prepped, bake chicken on the oven for 50 minutes. 

Preheat your oven to 350 degrees. Season and bake one side of the chicken breasts for 30 minutes. After 30 minutes, flip the chicken over and add two slices of mozzarella cheese per chicken breast. Broil the chicken for 10 minutes until the cheese is bubbly and golden brown. YUUUMMY! 

As the chicken cooks, create the bruschetta topping by mixing ingredients in a medium-sized bowl. Place the mixture in the refrigerator until serving time. Cook your spinach in butter for 5-7 minutes then season with salt and pepper. When everything is done, it will look and smell delicious. You're ready to eat! 

How to portion Sheet Pan Bruschetta Chicken?

Our Sheet Pan Bruschetta Chicken meal prep recipe yields four meals. Each meal is one chicken breast, ½ cup of bruschetta topping, and up to 2 cups of cooked spinach. When prepping leftovers for meals, use a quality 3-compartment meal prep container.

Sheet Pan Bruschetta Chicken

More Sheet Pan Chicken meal prep recipes:

Sheet pan chicken is super easy to make, satisfying, and versatile. For more Sheet Pan Chicken meal prep recipes, check these out: 

  • Sheet Pan Chicken Fajitas
  • Sheet Pan Pineapple Chicken
  • Sheet Pan Asian Chicken
  • Sheet Pan Greek Chicken and Vegetables
  • Sheet Pan Chimichurri Chicken and Veggies
  • Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
  • Lemon Herb Chicken and Potato Sheet Pan
  • Sheet Pan Recipe Chicken and Asparagus Bowl
Sheet Pan Bruschetta Chicken

Other tips for making Sheet Pan Bruschetta Chicken:

Here are some useful tips for recreating this traditional Italian chicken meal prep recipe:

  • Buy a high-quality sheet pan. It is worth the investment, especially if you plan on trying other chicken sheet pan meal prep recipes. We recommend this pack of two commercial-grade sheet pans. 
  • Use extra virgin olive oil for better-tasting bruschetta.
  • When you're ready to eat your leftovers, leave bruschetta out at room temperature for a few minutes. Then heat chicken breast and put the bruschetta mix on top. 
  • Use the freshest ingredients you can find. 
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Meal Prep on Fleek x Goodcook recommended Meal Prep Containers
Sheet Pan Bruschetta Chicken

Sheet Pan Bruschetta Chicken

This low carb bubbly mozzarella topped chicken is protein-packed and comes complete withan antioxidant-rich tomato topping for a burst of fresh flavor!
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Prep Time: 10 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: Italian
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 490kcal
Author: Meal Prep on Fleek

Ingredients

For Chicken

  • 4 ea boneless skinless chicken breasts about 1 pound
  • ½ teaspoon sea salt
  • 1 teaspoon dried basil
  • 8 slices mozzarella cheese

For the Bruschetta

  • 2 cups tomato
  • ½ cup red onion
  • ⅓ cup basil
  • ½ teaspoon garlic
  • 3 tablespoon balsamic vinegar
  • 2 tablespoon olive oil
  • 1 tablespoon honey
  • ¼ teaspoon sea salt

For Sautéed Spinach

  • 8 cups spinach
  • 2 tablespoon butter
  • ¼ teaspoon sea salt
  • ⅛ teaspoon black pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 350ºF and line a baking sheet with parchment paper.
  • Season chicken breasts with basil and sea salt.
  • Place onto baking sheet and bake for 30 minutes.
  • Carefully remove baking sheet from oven and turn oven to broil.
  • Place 2 slices of mozzarella on each chicken breast and return to oven.
  • Broil for 8-10 minutes, until mozzarella is bubbly and golden brown.
  • While chicken cooks, stir together ingredients for bruschetta in a medium mixing bowl.
  • Refrigerate until serving.
  • Heat butter in a 5-quart pot over medium heat.
  • Add spinach and cook for 6-7 minutes and season with sea salt.
  • Serve chicken hot topped with bruschetta alongside sautéed spinach.

Nutrition

Serving: 1meal | Calories: 490kcal | Carbohydrates: 20.7g | Protein: 48.2g | Fat: 27g | Fiber: 2.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Grilled Steak and Garlic Roasted Potato Meal Prep

December 5, 2022 by Nick Quintero Leave a Comment

steak and potato meal prep

Rib eye steaks are hand rubbed and grilled to perfection in this grilled steak and garlic roasted mashed potatoes easy recipe! Served with a side of roasted garlic & thyme potatoes and a steamed vegetable for a hearty, stick-to-your-ribs kind of meal.

In the world of all things healthy, delicious, and easy, this Grilled Steak & Garlic Roasted Potato Meal Prep checks all those boxes. This meal provides an ideal balance of protein, carbs, and healthy fats. It might seem like you don't have time to cook a lunch that feels like an awesome dinner. But when you meal prep this or any other beef dish (like these steak fajitas), you'll be so so glad you did—trust us! Thanks to the nutritional balance, you're more likely to feel energized. Then you can say goodbye to that mid-afternoon slump!

Plus, eating a steak mid-week feels like a reward—maybe even a new way to celebrate Wednesday. (Well, we have Meatless Mondays, right?) We think this deserves a double high five, because this grilled steak and garlic roasted potato meal prep says comfort and ease. Because let's face it: so many of us struggle to cross "meal prep" off our boxes on a regular basis, this recipe takes the excuses out of "not enough time." So, saved time equals better lunches, right?

What goes with steak?

Well, we've got garlic-roasted potatoes with this rib eye and those are definitely classic, but you can also use mashed potatoes if you have some of those leftover (just skip the whole "preheat the oven" step in this recipe). However, this recipe calls for roasted broccoli in the hopes that you'll have some waiting in the refrigerator. But if that's not your speed, roasted (or grilled) cauliflower is great with steak, or maybe even some baby carrots or nicely trimmed green beans (just pop them on a sheet pan). Bell peppers also work, too. Honestly, though? You can roast or grill any vegetables and they'll pretty much taste great alongside a rib eye steak.

What herbs go with rib eye steak and garlic roasted potatoes?

We like dried thyme for this recipe, but you can use dried rosemary, dried parsley, or even substitute Italian seasoning if desired. You can also customize a combination of dried herbs (going up to as much as 2 teaspoons altogether of mixed dried herbs), or use two to three times as much of fresh herbs versus dried ones, if you have those on hand. (We'll never say no to fresh herbs!)

What if I don't have white potatoes?

Red potatoes will work, or even those bagged multi-colored mini potatoes you sometimes see at the grocery store. Scrub the skins but leave them on if you can—there's nutrition in those skins! We also like Yukon gold for their creamy interior; they're sometimes labeled as "yellow potatoes."

READ MORE: Can't get enough of beef? Check out our Ultimate Guide to Affordable Beef Recipes!

Grilled Steak & Garlic Roasted Potato Meal Prep Ingredients:

2 medium-sized rib-eye steaks, room temperature

½ lb. small white potatoes, sliced in quarters

2 tbsp. extra virgin olive oil

1 tsp. garlic powder

1 tsp. dried thyme

Salt & pepper to taste

Roasted vegetable of choice

steak potatoes broccoli

Grilled Steak & Garlic Roasted Potato Meal Prep

Rib eye steaks are hand rubbed and grilled to perfection in this easy recipe! Serve with a side of roasted garlic and thyme potatoes and a steamed vegetable for a hearty, stick to your ribs 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: Beef, Meal Prep
Servings: 2 lunches
Calories: 484kcal
Author: Nick Quintero

Ingredients

  • 8 oz rib eye steaks room temperature (2x 4oz steaks)
  • ½ pound small white potatoes sliced in quarters
  • 2 tbsp. olive oil or oil of choice
  • 1 tsp. garlic powder
  • 1 tsp. dried thyme
  • Salt & pepper to taste
  • 1 cup broccoli roasted
Get Recipe Ingredients

Instructions

  • Preheat a grill or grill pan to medium.
  • Preheat the oven to 425 F.
  • Place the sliced potatoes on a medium baking sheet. Drizzle with 1 tablespoon of extra virgin olive oil and sprinkle with garlic powder, thyme, salt, and pepper.
  • Bake in the oven 18-20 minutes until fork tender.
  • Next, coat the steaks with 2 tablespoons of extra virgin olive oil and sprinkle generously with salt and pepper. Use your hands rub it into the steaks for a minute.
  • Transfer the steaks to the grill and cook 5 minutes each on side for medium well, or to desired tenderness.
  • Remove steak from the grill and potatoes from the oven.
  • Transfer both to two meal prep containers. Then add roasted broccoli.

Notes

WW Smart Points= Green:14  Blue:14  Purple:12
__
Nutrition Per Meal:
27g Protein, 31g Fat, 26g Carbs

Nutrition

Serving: 1meal | Calories: 484kcal | Carbohydrates: 26g | Protein: 27g | Fat: 31g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 19g | Cholesterol: 69mg | Sodium: 84mg | Potassium: 975mg | Fiber: 5g | Sugar: 2g | Vitamin A: 396IU | Vitamin C: 64mg | Calcium: 92mg | Iron: 6mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
steak and potato meal prep MPOF

Caribbean Drumsticks

October 10, 2022 by Nick Quintero Leave a Comment

Caribbean Drumsticks
Caribbean Drumsticks

Create your own savory and refreshing Caribbean Drumsticks meal at home!

Caribbean vacations are known for having something for everyone. At MPOF, we think it’s the same with Caribbean Drumsticks - it’s chicken that has a bit of spice. This meal prep recipe is bursting with the delicious Caribbean inspired flavors of allspice, coconut, garlic, plantains and more. You’re sure to enjoy this chicken recipe on a warm and sunny day - or any day - in minutes with an Instant Pot!

One of the benefits of using an Instant Pot Pressure Cooker is that you have the freedom to do other things in the kitchen and around the house while the cooking happens without you. Cooking chicken drumsticks in your Instant Pot is easy, simple, and dependable. Here we go - let the fun begin!

Caribbean Drumsticks

Bursting with deliciously Caribbean inspired flavors, you’re sure to enjoy these easy Instant Pot drumsticks and refreshing plantain salad!

How long will Caribbean Drumsticks last for?

You can safely store Caribbean Drumsticks in the refrigerator for up to 4 days. Cooked chicken and plantain salad last for the about same amount of time in the fridge, so portion them and store them together for when you’re ready to get at them.

Can Caribbean Drumsticks be frozen?

Cooked chicken is easy to freeze and can be stored for up to three months. Seal the chicken well in a quality meal prep container and they’ll be good when you are. The plantain salad can last in the freezer just as long. Simply place your frozen meal prep in the fridge the night before. The chicken will heat so much better after it has had a chance to thaw. You can reheat Caribbean Drumsticks in the oven or microwave for lunch or dinner. 

Caribbean Drumsticks

Caribbean Drumsticks Ingredients: 

Drumsticks

  • 2.25 lbs. Chicken Drumsticks
  • ½ C Roughly Chopped Red Onion
  • 2 Tbsp. Fresh Garlic
  • 3 tablespoon Melted Coconut Oil
  • 2 Tbsp. Dried Cranberries
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Ground Coriander
  • 1 tsp. Allspice
  • 1 C. Water

Salad

  • 2 Tbsp. Coconut Oil
  • 2 Ripe Medium Plantains, peeled and diced
  • 14 oz. Canned Kidney Beans
  • 1 C Halved Grape Tomatoes
  • 2 Tbsp. Chopped Red Onion
  • 1 Tbsp. Minced Jalapeño
  • 1 Avocado, cut into chunks
  • ¼ C Chopped Cilantro Leaves

Salad Dressing

  • Juice of 1 Lime
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 tsp. Honey
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
Caribbean Drumsticks

 

How do you make Caribbean Drumsticks?

This recipe is divided into two parts and is done in less than an hour. First, the Caribbean Drumsticks and second, the Plantain Salad.

Let's start with the chicken drumsticks. Start to prepare the chicken by blending the ingredients for its sauce in a blender. 

Heat up the Instant Pot on "Saute" mode and a quarter of the blended sauce, then place the drumsticks in the Instant pot and sear both sides for 3 minutes. Once seared, place the drumsticks on trivet in Instant Pot and pour the remaining sauce over the drumsticks. Cook on high for 15 mins, then natural release for 10 minutes before manually releasing the remaining pressure.

Remove drumsticks from Instant Pot and pour cooked sauce over the drumsticks.

For the salad, you’ll start by browning the plantains with coconut oil in a large pot or skillet over medium-high heat. 

In a medium-sized mixing bowl, toss the beans, tomato, red onion, and jalapeño. That’s it! Set it aside for a final combination in the last step. 

Let’s finish with the salad dressing: whisk the dressing ingredients until thoroughly combined. Add the avocado, cilantro, and plantains to the medium mixing bowl along with everything else, gently folding or tossing it together until well-coated with dressing.

Serve, store, and enjoy!

Caribbean Drumsticks

How to portion Caribbean Drumsticks?

Storing your chicken meal prep recipe is easy with our Dual Compartment Meal Prep Container! Place the drumsticks in the 2-cup compartment and your Plantain Salad in the 1-cup compartment the other.

 

Caribbean Drumsticks

More Chicken Drumstick meal prep recipes:

  • One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash

  • One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks

  • The Top 20 Chicken Meal Prep Recipes for 2019 are main dishes that will fill your belly for weeks.

Other tips for making Caribbean Drumsticks:

  • Make sure to use medium-heat for the plantains. They need a bit of time to cook and you don’t want to overcook the outside and undercook the inside. 

  • Choose the freshest and - if possible - organic vegetables and drumsticks to feel as good about your food as it’s going to make you feel. 

  • Removing the skin from the drumsticks allows the spices to marinate directly into the chicken for more bursts of flavor. 

  • For a more authentic flavor, opt for a gluten-free dry rub to compliment the sauce. 

  • If you’re feeling extra spicy, book yourself some tickets to the Caribbean! 

Caribbean Drumsticks

Caribbean Drumsticks

Bursting with deliciously Caribbean inspired flavors, you’re sure to enjoy these easy Instant Pot drumsticks and refreshing plantain salad!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: caribbean
Keyword: Chicken, gluten free, Meal Prep
Servings: 6 meals
Calories: 511kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

  • 2.25 lbs. Chicken Drumsticks
  • ½ Cup Roughly Chopped Red Onion
  • 2 Tbsp. Fresh Garlic
  • 3 tablespoon Melted Coconut Oil
  • 2 Tbsp. Dried Cranberries
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Ground Coriander
  • 1 tsp. Allspice
  • 1 Cup Water

Salad:

  • 2 Tbsp. Coconut Oil
  • 2 medium Ripe Plantains peeled and diced
  • 14 oz. Canned Kidney Beans
  • 1 Cup Halved Grape Tomatoes
  • 2 Tbsp. Chopped Red Onion
  • 1 Tbsp. Minced Jalapeño
  • 1 Avocado cut into chunks
  • ¼ Cup Chopped Cilantro Leaves

Salad Dressing:

  • 1 Lime juiced
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 tsp. Honey
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

Drumsticks:

  • Add all ingredients to a blender (except drumsticks) and blend until well-combined.
  • Heat Instant Pot on Sautee mode and a quarter of the prepared sauce — place drumsticks in Instant pot and sear on both sides (~3 mins.)
  • Next, place drumsticks on trivet in Instant Pot — pour remaining sauce over drumsticks, and set Instant Pot to Pressure Cook on high for 15 mins. then natural release for 10 minutes be-fore manacling releasing remaining pressure.
  • Remove drumsticks from Instant Pot and pour cooked sauce over the drumsticks.

Salad:

  • Heat a large pot or skillet over medium-high heat — once heated, add coconut oil and plan-tains until golden brown and slightly tender, stir occasionally. Once cooked, set aside.
  • Now add to a medium sized mixing bowl the beans, tomato, red onion, and jalapeño. Set aside.
  • In a separate bowl, whisk all dressing ingredients until combined.
  • Next, add avocado, cilantro, and plantains to the medium mixing bowl along with everything else, gently folding/tossing together until coated in the dressing.
  • Serve, store, and enjoy!

Video

Nutrition

Calories: 511kcal | Carbohydrates: 42.2g | Protein: 24.2g | Fat: 28.4g | Fiber: 7.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Broccoli Cheddar Stuffed Chicken Breast & Rice Pilaf

September 21, 2022 by Nick Quintero Leave a Comment

Broccoli Cheddar Stuffed Chicken Breast with Rice Pilaf 777x431

Are you looking for a delicious and nutritionally dense dish? Chicken is a completely carb-free and low-fat protein which makes it great for paleo meal plans or just managing your macros easily. Broccoli tastes miles better than it smells in the field and generously delivers potassium, fiber and vitamin C among other beneficial qualities. This Cheddar Stuffed Chicken Breast with Rice Pilaf can be downright thrilling - as well as a healthy choice - if we do say so ourselves here at MPOF. 

Now when it comes to cheese, there’s something fun to know about cheddar. Cheddar comes from the actual village of Cheddar in south-west England. There is a series of caves there called the Cheddar Gorge that provided perfect temperature and humidity for letting this cheese mature. Amazing! 

And knowing is half the battle! Now chicken never needs to be boring again. Oh and one more thing - this meal prep recipe gets especially interesting when paired with flavorful rice pilaf. Are you ready yet? Yum!

This gluten-free cheesy chicken is comfort food at its best! Served alongside a veggie-rich rice pilaf for a complete meal!

How long will Cheddar Stuffed Chicken Breast last for?

Don’t hesitate to put your Cheddar Stuffed Chicken Breast in a properly sealed meal prep container and store it safely for up to 3-4 days in the fridge, according to the USDA. The rice portion and chicken will be ready when you are.

Can Cheddar Stuffed Chicken Breast be frozen?

Sure enough, your chicken can be frozen indefinitely. Make extra sure with chicken dishes to seal your meal prep container well. Cheddar Stuffed Chicken, like any frozen meat, will begin to lose some texture and flavor the longer it stays in the freezer. But you’re not going to wait that long to devour this dish, right? 

How do you make Cheddar Stuffed Chicken Breast?

We’ve got a few handfuls of ingredients for Cheddar Stuffed Chicken Breast that will keep you cooking simply and make your meal so tasty! Prepare the oven and chicken first and while that’s cooking, take care of the rice. Serve them both right away or enjoy this meal prep recipe on the road any time, any day. Pro-tip: remember to use a toothpick to help keep the stuffing in the chicken. 

How to portion Cheddar Stuffed Chicken Breast?

Portion Cheddar Stuffed Chicken Breast on one side of a double-compartment meal prep container and rice pilaf in the other for a perfect pairing and easy travel size wherever you need to go. This meal prep recipe makes 4 portions each with 51.2g protein, 40.1g carbohydrates and 29.6g fat for your culinary gratification.

More Chicken Breast meal prep recipes:

We have so many delicious options for chicken at MPOF. You’ll never go hungry even it’s been a while since you enjoyed Cheddar Stuffed Chicken Breast! Go all out with meal prep ideas to keep you going:

  • Zoodles with Tomato Oregano Sauce and Grilled Chicken Breast
  • Chicken Tikka Masala
  • Chicken Penne With Asparagus and Pistachios
  • Sheet Pan Bruschetta Chicken

Other tips for making Cheddar Stuffed Chicken Breast:

There are as many ways to vary Cheddar Stuffed Chicken Breast as there are stars in the sky - well almost! Here are a few of our favorites:

  1. Explore your grocery’s cheese section and replace cheddar with something new, something old, something blue, but definitely not borrowed! 
  2. Swap out the rice for a Vegetarian Cobb Salad, a Vegan Chopped Chickpea Greek Salad, favorite bread or steamed veggie 
  3. Make sure your knife is as sharp as possible and begin cutting from the chicken breast’s thick side. 

Broccoli Cheddar Stuffed Chicken Breast & Rice Pilaf  Ingredients:

For Chicken

  • 4 large chicken breasts
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • 1 teaspoon sea salt 
  • ¼ teaspoon black pepper 
  • 1 cup finely chopped broccoli 
  • 3 oz. cream cheese
  • 1 cup shredded cheddar cheese
  • ½ teaspoon dried thyme 
  • 2 tablespoon olive oil 

For Rice Pilaf

  • ¾ cup basmati rice
  • ⅓ cup finely chopped red bell pepper 
  • ⅓ cup finely chopped carrot 
  • ¼ minced chopped white onion 
  • ⅓ cup frozen peas
  • 2 tablespoon butter
  • 2 cups chicken stock 
  • Sea salt and black pepper to taste 
  • ¼ cup chopped parsley 

Or, try these other healthy alternatives to white rice.

Order CTA Two Comp Meal Prep Containers
Meal Prep on Fleek x GoodCook recommended Meal Prep Containers

Broccoli Cheddar Stuffed Chicken Breast & Rice Pilaf

Broccoli Cheddar Stuffed Chicken Breast with Rice Pilaf

This gluten-free cheesy chicken is comfort food at its best! Served alongside a
veggie-rich rice pilaf for a complete meal!






Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: gluten free, Meal Prep
Servings: 4 meals
Calories: 652kcal
Author: Nick Quintero

Ingredients

For Chicken

  • 4 large chicken breasts about 1-1.5lbs
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • 1 teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 cup finely chopped broccoli
  • 3 oz. cream cheese
  • 1 cup shredded cheddar cheese
  • ½ teaspoon dried thyme
  • 2 tablespoon olive oil

For Rice Pilaf

  • ¾ cup basmati rice
  • ⅓ cup finely chopped red bell pepper
  • ⅓ cup frozen peas
  • ⅓ cup finely chopped carrot
  • ¼ minced chopped white onion
  • 2 tablespoon butter
  • 2 cups chicken stock
  • Sea salt and black pepper to taste
  • ¼ cup chopped parsley
Get Recipe Ingredients

Instructions

  • Preheat oven to 425º.
    Season chicken breasts with garlic, paprika, salt and pepper on all sides. Using a sharp knife, slice through the side of chicken breasts leaving 1-2 inches on each side to create a pocket.
  • Place broccoli florets in a microwave-safe bowl with 2 tablespoons of water. Cover with a paper towel and microwave for 1 minute. Drain water and add broccoli to a medium mixing bowl with cream cheese, cheddar cheese, and dried thyme. Mix until combined.
  • Divide mixture between chicken breasts using a spoon and secure with 1-2 toothpicks. Heat olive oil in a large cast-iron pan over medium heat for 2 minutes. Add 2 chicken breasts to pan and sear for 3 minutes on each side. Set aside on a plate. Repeat with the remaining 2 chicken breasts. Arrange all chicken breasts in pan. Cover with aluminum foil and transfer to the oven. Bake 20 minutes. Carefully remove aluminum foil and bake 5-10 minutes longer or until chicken is cooked through. Remove toothpicks before serving.
  • While chicken bakes, rinse the rice in a mesh strainer to remove some of the starch. Heat butter over medium heat in a medium sauté pan. Add bell pepper, carrots, peas, onions, and rice. Stir in chicken broth and bring to a boil. Stir and cover. Reduce heat to medium-low and simmer rice for 15-20 minutes, until rice is tender and the broth is absorbed. Gently fluff rice with a fork. Season with salt, pepper, and parsley. Serve chicken hot alongside rice.

Notes

WW Smart Points= Green:19  Blue:16  Purple:16

Nutrition

Calories: 652kcal | Carbohydrates: 40.1g | Protein: 51.2g | Fat: 29.6g | Fiber: 4.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Shrimp Fajitas

September 20, 2022 by Nick Quintero 4 Comments

You’ve heard of street tacos and you’ve seen the bulging burritos, but have you indulged yourself in low-fat, high-health shrimp fajitas on your own terms? Now you can! Sheet Pan Shrimp Fajitas adds to your strategic meal preparation with 4 portions of zest at just 246 kcal per meal! You’ll be in and out of the kitchen in just 23 minutes for one of the easiest meal prep recipes, ready to focus on what you do best. 

Fajitas have really only been around since the 1930s or 40s, created by Mexican ranch workers near the Rio Grande on the Texas-Mexican border. They invented fajitas as a way to use some pretty tough steak. But today’s meal prep recipe is going to savor the shrimp instead!

Shrimp are lower in fat and calories than pork, beef and even lean beef. They’re faster and easier to cook than fish and are a go-to protein source for athletes and top-performers. They bring omega-3 fatty acids and antioxidants too. There’s something to be said that great things come in small packages!

This sheet pan shrimp fajita dinner requires minimal prep with plenty of veggies and protein to keep you full! Best of all, it’s ready in under 30 minutes!

How long will Sheet Pan Shrimp Fajitas last for?

We’ve got you covered with this meal prep recipe! Cooked shrimp will easily last for 3-4 days in your refrigerator. With 32g protein, Sheet Pan Shrimp Fajitas can solve your snack problems perfectly right out of the fridge or become an amazing appetizer for a larger meal.

Can Sheet Pan Shrimp Fajitas be frozen?

You can absolutely freeze Sheet Pan Shrimp Fajitas though your tortillas will always be best fresh. Use glass meal prep containers for easy reheating. Cooked shrimp can maintain their best quality for 10-12 months in a freezer, but why would you want to wait that long? You’ll just be dreaming of your next bite! 

How do you make Sheet Pan Shrimp Fajitas?

Cooking Sheet Pan Shrimp Fajitas is super easy, especially when you get all your ingredients ready. Preheat the oven to 425°F and roast as per the instructions. You’ll have everything ready to eat before you know it. 

How to portion this Shrimp Fajitas Meal Prep Recipe?

Sheet Pan Shrimp Fajitas portion perfectly into three sections: shrimp, pico de gallo and tortilla. Keep the tortilla separate from the pico de gallo and shrimp so it will stay firm enough for your meal at the right time. A three-compartment meal prep container is perfect for this meal prep recipe. 

More Shrimp & Fajita meal prep recipes:

Satisfy your shrimp cravings with:

  • Garlic Shrimp and Broccoli Meal Prep
  • Sheet Pan Arugula Pesto Shrimp Meal Prep
  • Shrimp Quinoa Broccoli Meal Prep

For more Mexican and Latin-American inspiration, try out these recipes from MPOF:

  • Sheet Pan Chicken Fajitas
  • BIY Burrito Bowls for Every Diet
  • Taco Skillet Meal Prep

Other tips for making Shrimp Fajitas Meal Prep Recipe:

  1. Limes are the gold standard for many fajitas and tacos, but feel free to get creative with oranges or grapefruits
  2. Go for a 9x13 cake pan if you are out of sheet pans, no problem!
  3. Fine-tune the macros for this Shrimp Fajitas recipe by increasing healthy fat with avocado or adding carbs with additional tortillas
  4. You have total control over your meal prep recipes! Remember that some people don’t love cilantro. Check-in with anyone you are cooking for before you chop up your Pico de Gallo ingredients

Sheet Pan Shrimp Fajitas Ingredients:

For Fajitas 

  • 1 lb. raw shrimp, peeled and deveined
  • 2 cups julienned bell peppers 
  • 1 cup thinly sliced white onion
  • 2 tablespoon olive oil 
  • 1 teaspoon ground cumin 
  • 1 teaspoon dried oregano 
  • ½ teaspoon smoked paprika 
  • ¼ teaspoon onion powder 
  • ½ teaspoon sea salt 
  • ⅛ teaspoon cayenne pepper 

For Pico de Gallo

  • 1 cup chopped tomatoes 
  • ¼ cup chopped red onion 
  • ¼ cup chopped cilantro 
  • 1 tablespoon lime juice 
  • ¼ teaspoon sea salt 

For Serving

  • 1 lime, sliced into wedges
  • 4 corn tortillas 
Sheet pan Shrimp Fajitas

Sheet Pan Shrimp Fajitas

This sheet pan shrimp fajita dinner requires minimal prep with plenty of veggies and protein to keep you full!  Best of all, it’s ready in under 30 minutes!






Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 13 minutes minutes
Total Time: 23 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Mexican
Diet: Gluten Free
Keyword: gluten free, Meal Prep, Shrimp
Servings: 4 meals
Calories: 246kcal
Author: Nick Quintero

Ingredients

For Fajitas

  • 1 lb. raw shrimp peeled and deveined
  • 2 cups julienned bell peppers
  • 1 cup thinly sliced white onion
  • 2 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon smoked paprika
  • ¼ teaspoon onion powder
  • ½ teaspoon sea salt
  • ⅛ teaspoon cayenne pepper

For Pico de Gallo

  • 1 cup chopped tomatoes
  • ¼ cup chopped red onion
  • ¼ cup chopped cilantro
  • 1 tablespoon lime juice
  • ¼ teaspoon sea salt

For Serving

  • 1 lime sliced into wedges
  • 4 corn tortillas
Get Recipe Ingredients

Instructions

  • Preheat oven to 425ºF and line a medium baking sheet with parchment paper. In a medium mixing bowl, combine shrimp bell peppers and onions with olive oil and dried seasonings. Stir to coat. Spread onto the baking sheet. Roast for 8 minutes. Stir and roast an additional 5 minutes.
  • Serve shrimp and vegetables over tortillas topped with pico de gallo, lime and cilantro.

Notes

Macros for the tortilla are not included

Nutrition

Calories: 246kcal | Carbohydrates: 22.6g | Protein: 32g | Fat: 9.4g | Fiber: 4.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Beef and Vegetable Fried Rice

September 4, 2022 by Nick Quintero Leave a Comment

Beef and Vegetable Fried Rice - how simple can you go? And how right on time for this classic dish. At MPOF, we wanted to combine the sweet memories of your favorite takeout along with the ease and reliability of doing it yourself. That makes for a perfect meal prep recipe. Fried rice became a thing during the Sui Dynasty in China. All fried rice dishes, including this one, has an ancestor in Chinese fried rice.

Settle in for some easy instructions with a simple set of we put together for you. With Beef and Vegetable Fried Rice, you get to tailor your carb and protein macros to the perfect ratio for your goals. The total meal prep time is only 25 minutes and you end up with 4 portions to fuel your future.

Beef Fried Rice

Beef and Vegetable Fried Rice. This recipe is high in protein and nutrition. It is the perfect alternative to your favorite takeout! 

How long will Beef and Vegetable Fried Rice last for?

Your refrigerator shelf life for Beef and Vegetable Fried Rice will be 3-4 days as long as it’s properly stored in shallow, airtight containers. Plastic containers work perfectly to keep you on the move and glass is great for gentle reheating in the oven or microwave. 

Can Beef and Vegetable Fried Rice be frozen?

This meal prep recipe will maintain its flavor and quality for 2-3 months and stay safe for longer freeze times. Additionally, this is an amazing meal fresh or thawed (after being frozen) so you can plan ahead to suit your schedule. 

Beef and Vegetable Fried Rice

How do you make Beef and Vegetable Fried Rice?

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

In addition to being absolutely delicious and versatile, Ground Beef that is 93% lean or leaner meets government guidelines for “lean”. If you’re trying to choose lean meats, this is an excellent source for you. Lean Ground Beef that is 93% or leaner is a perfect protein option for meals that use a sauce. For instance, this Beef and Vegetable Fried Rice takes just 25 minutes to cook.

This recipe is an excellent source of Protein, Iron, Potassium, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber.

After you choose how you’d like to make your rice, it will take you just 10 minutes to gather a simple set of ingredients and prep for Beef and Vegetable Fried Rice: beef, vegetables, and seasoning. Cooking time is s short 15 minutes and you’ll have four fantastic portions to serve your goals in the coming days. Remember to cook your beef to an internal temperature of 160° and then add your vegetables.

If you're looking for swaps for white rice, check out his list of healthy alternatives for white rice

Beef and Vegetable Fried Rice

How to portion Beef and Vegetable Fried Rice?

This simple meal-prep recipe portions easily as a balanced meal all in one! Use 4 single compartment meal prep containers and you’re set to go. If you’re fine-tuning your macros, add the side along with your beef using the separators in a dual compartment meal prep container. 

More Beef meal prep recipes:

Nearly every culture has contributed to the creative consumption of beef! We love how many ways there are to satisfy your hunger quickly and effectively with an endless variety of flavors. Here are a few more awesome Beef recipes that could add to your weekly meal planner:

  • Jamaican Beef Stew for a spice-fully comforting different take on beef
  • Korean Beef Bowls for a fast meal prep that is distinctly eastern but not the norm 
  • Beef lovers unite with our 25 High Protein Beef Meal Prep Recipes
Beef and Vegetable Fried Rice

Other tips for making Beef and Vegetable Fried Rice:

  1. Firstly, before freezing your ground beef, flatten your divided-up beef inside ziplock bags with a rolling pin or by hand until it’s ½-inch thin. It will defrost more quickly.
  2. Defrost your beef in the fridge if you have 2 hours. 
  3. Also, use cold water to defrost your frozen beef if you have less than 15 minutes.
  4. Find fresh vegetables by supporting your local farmers’ market if you have one. You’ll feel great in body and mind knowing you’re eating food lovingly brought to you by your local community.
Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice Ingredients:

  • 1 pound Ground Beef (93% lean or leaner)
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 3 cups cold cooked rice
  • 1 red bell pepper, cut into ½-inch pieces
  • 3 tablespoons Tamari sauce 
  • 1 package (6 ounces) frozen pea pods
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions
Meal Prep on Fleek Recommended Meal Prep Containers

Recipe courtesy of The Kansas Beef Board

Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice

The versatility of Ground Beef has made it one of America’s all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, Ground Beef offers quick, easy and delicious options for any meal and any occasion.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch, Main Course, Main Dish
Cuisine: Asian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 415kcal
Author: Nick Quintero

Ingredients

  • 1 pound Ground Beef 93% lean or leaner
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 1 medium red bell pepper cut into ½-inch pieces
  • 6 ounces frozen pea pods
  • 3 cups cold cooked rice
  • 3 tablespoons Tamari sauce
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions
Get Recipe Ingredients

Instructions

  • Heat a large nonstick skillet over medium heat until hot. Add Ground Beef, garlic and ginger; cook 8 to 10 minutes, breaking into ¾-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings, if needed.
  • Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°Color is not a reliable indicator of ground beef doneness. Heat 2 tablespoons water in the same skillet over medium-high heat until hot. Add bell pepper and pea pods; cook 3 minutes or until pepper is crisp-tender, stirring occasionally. Stir in rice, soy sauce (or Tamarand sesame oil.
  • Return beef to skillet; heat through. Stir in green onions.
  • Divide into meal prep containers.

Video

Nutrition

Calories: 415kcal | Carbohydrates: 46g | Protein: 31.6g | Fat: 10.8g | Fiber: 2.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Buffalo Chicken Stuffed Pepper Meal Prep

August 31, 2022 by Nick Quintero 4 Comments

Whole30 Buffalo Chicken Stuffed Pepper Meal Prepblog

Buffalo Chicken gets slow cooked and stuffed into bell peppers for a filling and totally satisfying Whole30 compliant meal prep!

Who doesn’t love Buffalo chicken? Though admittedly delicious, this dish is typically pretty heavy, greasy, and calorie-dense. (It's often messy, too, and this version isn't, but that's another story!) So we took it upon ourselves to come up with a lighter version that skips the deep fryer and utilizes a base of freshly roasted bell pepper boats in place of heavily fried potatoes. Consider it an upgrade on the concept of stuffed peppers, but with a totally different and fun flavor profile than the typical stuffed pepper!

Plus, if you stick to our specific suggestions, we managed to keep this buffalo chicken meal prep recipe entirely Whole30-compliant. Keep reading, we promise to share all our secrets!

Whole30 Buffalo Chicken Stuffed Pepper Meal Prepblog

This meal prep recipe requires a fairly long cooking time because of the use of a slow cooker, but almost all of that time is completely passive. And that's our favorite kind of prep. You can start the chicken and let it do its thing. Everything comes together pretty quickly and easily once the slow cooker portion is complete.

Pro tip: take care of Step 1 in the morning before you take the kids to school or run your errands, and finish up the quick 30 minutes of final prep in the afternoon. The slow-cooked chicken will be ready to go, cooked perfectly, and fork-tender.

This Buffalo chicken is easy, fuss-free, and completely delicious. It’s become one of our favorite meal prep recipes, and we hope you’ll love it, too.

Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

How to Make Buffalo Chicken Stuffed Peppers Whole30 Compliant

Remember how we mentioned that you can add this to your list of Whole30-compliant meal prep recipes? Here come the details. All you have to do is serve it with cauliflower rice, make sure to use Frank’s Red Hot for the buffalo component, and source a Whole30-approved ranch dressing (such as the one made by Primal Kitchen). That’s it! Who knew you could enjoy something typically categorized as comfort food or bar grub while on Whole30? Your co-workers are going to be jealous. Last year’s Whole30 is already jealous. And with 30+ grams of protein and less than 400 calories per serving, this buffalo chicken is truly worth adding to your year-round meal prep recipes.

Buffalo Chicken Stuffed Pepper Meal Prep Ingredients:

  • 1 lb. boneless skinless chicken breast
  • 1 cup chicken broth
  • 1 TBS avocado oil
  • ½ teaspoon Himalayan sea salt
  • ¼ tsp. garlic powder
  • ½ cup Whole30 compliant hot pepper sauce (such as Frank's Red Hot - NOT wing sauce)
  • 4 large red peppers
  • 4 cups cauliflower rice
  • 1 TBS avocado oil
  • Lime, for serving
  • ¼ cup Whole30 approved ranch dressing (we like Primal Kitchen brand)

OTHER AWESOME BUFFALO CHICKEN RECIPES TO TRY!

  • Minute Rice Buffalo Chicken Meatballs Recipe
  • Whole30 Buffalo Chicken Casserole
  • Buffalo Chicken Pasta Salad
Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

Buffalo Chicken Stuffed Pepper Meal Prep

Red peppers stuffed with shredded crockpot chicken and cauliflower rice.
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Prep Time: 30 minutes minutes
Cook Time: 6 hours hours
Total Time: 6 hours hours 30 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 278kcal
Author: Nick Quintero

Ingredients

  • 1 pound Boneless Skinless Chicken Breast
  • 1 cup chicken broth
  • 1 tablespoon avocado oil
  • ½ teaspoon Sea Salt
  • ¼ teaspoon Garlic Powder
  • ½ cup Whole30 compliant hot sauce such as Frank's hot sauce - NOT wing sauce
  • 4 large red peppers
  • 4 cups riced cauliflower
  • 1 tablespoon avocado oil
  • lime if desired
  • ¼ cup Whole30 compliant ranch we like Primal Kitchen brand
Get Recipe Ingredients

Instructions

  • Place chicken in a slow cooker set on medium with 1 cup chicken broth, avocado oil, sea salt, and garlic powder and cook for 4-6 hour until tender.
  • Remove chicken from slow cooker and shred with two forks and set aside.
  • Preheat oven to 350 degrees and prepare a baking dish.
  • Halve and de-seed the bell peppers and place in the baking dish face up.
  • Divide chicken between pepper halves and top with hot sauce. Cover with aluminum foil and bake for 20-30 minutes, until the peppers are soft and tender.
  • While the peppers are baking, prepare the cauliflower rice by heating on the stovetop with a bit of avocado oil and a pinch of salt and pepper. Saute for 5-8 minutes, until fragrant and tender.
  • Divide cauliflower rice between 4 meal prep containers and top with 2 stuffed pepper halves, a wedge of lime, and optional dressing. Keeps in the fridge for 4 days.

Video

Notes

WW Smart Points= Green:5  Blue:4  Purple:4
__
 
Nutrition for 1 out of 4 servings:
31g Protein | 15g Carbs | 17.4g Fat | 5.2g Fiber | 341 Calories

Nutrition

Serving: 1meal | Calories: 278kcal | Carbohydrates: 18g | Protein: 29g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 74mg | Sodium: 695mg | Potassium: 1257mg | Fiber: 7g | Sugar: 10g | Vitamin A: 5170IU | Vitamin C: 288mg | Calcium: 55mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Whole30 Buffalo Chicken Stuffed Pepper Meal Prep --4

Low Carb Lasagna Meal Prep

August 14, 2022 by Nick Quintero 6 Comments

Low Carb Lasagna Meal Prep

Low Carb Lasagna Meal Prep

This lasagna is one of our favorite low carb meal prep recipes yet! We substituted fresh zucchini ribbons for traditional wheat pasta, which also makes this low carb meal prep naturally gluten-free. Between layers of delicious zucchini noodles (“zoodles”) we packed a rich, lean meat sauce and three types of cheese: ricotta, parmesan, and mozzarella. Are you drooling? We’re drooling. This healthy lasagna recipe is great for those on the Keto diet, or anyone looking to add more nutrients and fewer refined carbs to their meals.

Low Carb Lasagna Meal Prep

We love building low carb meal prep recipes around zucchini. It’s the perfect pasta substitute, is available all year round, is super healthy, and is pretty easy to prepare, no matter how you’re enjoying it. Zucchini is a great source of vision-supporting Vitamin A, immune-supporting Vitamin C, Potassium, and a nutrient that a lot of us need more of: fiber. We’re loving the zucchini noodles in this low carb lasagna meal prep, but check out a few of our other favorite zoodle meal prep recipes like Zoodles with Tomato Oregano Sauce and 10 Minute Pad Thai Zoodles.

Low Carb Lasagna Meal Prep

It’s easy to forget that things in a can, can be good for us. But good quality tomatoes are actually very rich in nutrients! Piggybacking on the great amount of vision-supporting Vitamin A found in zucchini noodles, tomatoes contain the antioxidants lutein and lycopene, which support the eyes by protecting the macular system against damage from free radicals. This low carb meal prep is giving a whole new meaning to eating with your eyes ? Tangy tomatoes are the perfect complement to the richness of the three added types of cheese, savory garlic and onion, and protein-rich lean beef.

This Low Carb Lasagna Meal Prep is delicious and satisfying, and pretty light on calories as lasagna goes (only 474 per serving)! It’s also totally Insta-worthy. #cheesepull

Source

Low Carb Lasagna Meal Prep Ingredients:

  • 2-3 medium zucchini
  • 1 pound ground beef
  • 1 tablespoon olive oil
  • 1 onion, minced
  • 3 cloves garlic, minced
  • 1 tablespoon Italian seasoning
  • ½ - 1 ½ teaspoons sea salt* (depending on if tomato puree has added salt)
  • 1 ½ teaspoons cumin
  • 1 ½ teaspoons paprika
  • 28 ounce can crushed tomatoes (I used no salt added)
  • 1 cup ricotta cheese
  • ½ cup parmesan cheese, grated
  • 1 egg
  • ¼ cup parsley, chopped
  • 2 cups mozzarella cheese, shredded
Low Carb Lasagna Meal Prep
Low Carb Lasagna Meal Prep
Low Carb Lasagna Meal Prep
Low Carb Lasagna Meal Prep
crock-pot-low-carb-lasagna-wellplated

Low Carb Lasagna Meal Prep

This low carb beef lasagna is packed with layers of meaty sauce, 3 types of cheese, and zucchini “noodles.” This healthy lasagna recipe is great for those on the Keto diet, or anyone looking to add more nutrients and fewer refined carbs to their meals.
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Prep Time: 20 minutes minutes
Cook Time: 1 hour hour 15 minutes minutes
Total Time: 1 hour hour 35 minutes minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 474kcal
Author: Nick Quintero

Ingredients

  • 2-3 medium zucchini
  • 1 pound 85% ground beef can sub with anything leaner to lower calories or even ground turkey
  • 1 tbs olive oil
  • 1 medium onion minced
  • 3 cloves garlic minced
  • 1 tbs italian seasoning
  • ¼ teaspoon Sea Salt
  • 1 ½ teaspoon cumin
  • 1 ½ teaspoon paprika
  • 28 ounces crushed tomatoes no salt added
  • 1 cup ricotta can sub reduced fat to lower calories
  • ½ cup Fresh Parmesan grated
  • 1 large egg
  • ¼ cup fresh parsley
  • 2 cup Shredded Mozzarella Cheese
Get Recipe Ingredients

Instructions

  • Use a mandoline to thinly slice zucchini into long “ribbons,” similar to the shape of a lasagna noodle.
  • Lay zucchini ribbons out in a single layer, and sprinkle with sea salt. Let sit for 10-15 minutes while preparing the meat sauce. Prior to using, blog the excess moisture drawn out of zucchini with paper towels.
  • Preheat oven to 425 degrees F.
  • In a skillet over medium high heat, add olive oil, minced onion and minced garlic. Saute for 3-5 minutes until the onion becomes translucent.
  • Add ground beef, and season with Italian seasoning, sea salt, cumin and paprika. Be sure to check to see whether your crushed tomatoes have added salt prior to adding sea salt to this recipe.
  • Brown beef, then add crushed tomatoes. Allow to simmer for 10-15 minutes on medium low. Taste, and adjust seasonings. The zucchini will release more moisture during baking, so it’s good to simmer sauce until thick to reduce excess water.
  • Prepare ricotta mixture by adding ricotta, egg, parmesan cheese, and parsley to a bowl. Mix well.
  • In an 11x7 baking dish, add ½ cup of sauce. Add 1 layer of zucchini ribbons, and top with ⅓ of the remaining sauce.
  • Add ½ of the ricotta mixture, followed by ½ cup of mozzarella cheese.
  • Repeat another layer with zucchini noodles, meat sauce, ricotta mixture and cheese.
  • Add a 3rd layer of zucchini noodles, and top with the remaining meat sauce and mozzarella cheese.
  • Cover baking dish with foil, and bake for 30 minutes covered.
  • Remove foil from baking dish, and bake for another 20-25 minutes uncovered. This allows the cheese to become bubbly, and also helps reduce the excess moisture from the zucchini.
  • Allow to cool before slicing and adding to meal prep boxes.

Video

Notes

WW Smart Points= Green:13  Blue:12  Purple:12
__
Macros for 1 out of 6 servings:
36g Protein | 18g Carbs | 30g Fat | 4g Fiber (Net Carbs 14g) | 474 Calories
*you can lower the calories in this recipe by using a leaner ground beef or ground turkey/chicken. You can also used reduced fat ricotta and mozzarella if desired.

Nutrition

Serving: 1meal | Calories: 474kcal | Carbohydrates: 18g | Protein: 36g | Fat: 30g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Tikka Masala

May 14, 2022 by Nick Quintero 1 Comment

There’s a surprising bit of trivia when it comes to Chicken Tikka Masala. It’s not quite Indian and it’s not quite British. Why? The rumor-filled history is that this meal prep recipe was created in - gasp - Glasgow, Scotland! Did you know? Not many do! 

A Pakistani chef, Ali Ahmed Aslam, was the chef and owner of the Shish Mahal restaurant Glasgow, Scotland. He created Chicken Tikka Masala in the 1950s by getting creative with his sauce using yogurt, cream, and spices. Many years later, there are more than 50 variations of Chicken Tikka Masala around the world! 

In Punjabi, ‘Tikka’ refers to the small pieces of meat and ‘masala’ means mixture. Chicken Tikka Masala is was originally cooked in a ‘tandoor’, an outdoor clay oven with spices. Many, many spices! But today, this dish calls for an Instant Pot so so no tandoor oven or wood fire is needed. This Instant Pot version of the creative Chicken Tikka Masala is easy to make and completely scrumptious! 

Chicken Tikka Masala

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

Chicken Tikka Masala

How long will Chicken Tikka Masala last for?

You can properly store cooked chicken in the refrigerator for 3 to 4 days. The best containers are airtight, especially when you want to store moisture from the rice so it reheats nicely. Use a dual compartment meal prep container if you like your chicken and rice side by side until it’s time to eat.

Can Chicken Tikka Masala be frozen?

Yes, you can freeze Chicken Tikka Masala with two considerations. First, the chicken can freeze and last up to two months. Make sure to store it in a properly sealed meal prep container. 

Second, the rice can last just as long but, as you know if you have ever refrigerated rice, rice can become hard and dry when reheated. Make sure to store the rice as soon after cooking as possible so that later it will reheat as moist as possible. 

Chicken Tikka Masala

How do you make Chicken Tikka Masala?

This dish is notorious for being so challenging to get right, and we’re confident our MPOF team has made it easy in just 5 steps. You’ll combine most of the ingredients for this meal prep recipe, cook them in your Instant Pot on sauté mode, and then add the remaining ingredients for some final cooking. All together, cooking time is just 35 easy minutes for the meal prep recipe.

How to portion Chicken Tikka Masala?

There are two types of people - those who love their meat on rice and those who love them side by side. With this Chicken Tikka Masala, you decide! If you like your rice well-soaked in sauce, use a single compartment meal prep container. On the other hand, if you like your rice fluffy and free, use a dual compartment meal prep container.

Chicken Tikka Masala

More Chicken meal prep recipes:

  • Sheet Pan Caribbean Chicken Thighs 
  • Chicken Enchiladas
  • Sheet Pan Chicken Fajitas Bowl
  • Korean BBQ Chicken Thighs
  • Sheet Pan Asian Chicken

Other tips for making Chicken Tikka Masala:

  1. Many people use chicken breast when making this meal prep recipe if they have their choice of chicken, but consider using thighs as an alternative if you prefer dark meat to light meat.
  2. This recipe suggests letting the chicken marinate at least 20 minutes, or even overnight. Unless you’re in a rush, try giving it more time so the flavors get infused deeper and more satisfying.

Chicken Tikka Masala

Chicken Tikka Masala

Chicken Tikka Masala

This Instant Pot take on classic chicken tikka masala is a cinch to make and completely scrumptious!
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Prep Time: 20 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 35 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: Indian
Keyword: Chicken, dinner, gluten free, instant pot, lunch, Meal Prep
Servings: 4 meals
Calories: 591kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

  • 1 lb. Boneless Skinless Chicken Breasts cut into bite-sized pieces
  • 30 oz. Canned Tomato Sauce
  • 7 oz. Canned Full Fat Coconut Milk
  • 1 Lime juiced
  • 1 Serrano Pepper finely diced
  • ½ large Onion diced
  • 4 Cups Cooked White Basmati Rice
  • ½ Cups Plain Greek Yogurt
  • 3 Tbsp. Fresh Cilantro chopped
  • 2 Tbsp. Grated Ginger reserve 1 tsp.
  • 2 Tbsp. Minced Garlic reserve 1 tsp.
  • 1 Tbsp. Avocado Oil
  • 4 tsp. Garam Masala reserve 1 tsp.
  • 2 tsp. Fenugreek
  • 1.5 tsp. Paprika
  • 1.5 tsp. Turmeric
  • ½ tsp. Ground Coriander
  • ¼ tsp. Pink Himalayan Salt
  • ¼ tsp. Ground Black Pepper
  • ¼ tsp. Cayenne Pepper
Get Recipe Ingredients

Instructions

  • In a medium bowl, combine yogurt, lime juice, reserved 1 teaspoon each of garam masala, grated ginger, minced garlic. Then add cut chicken, toss until coated — cover and set in the fridge for a minimum of 20 minutes (or even overnight).
  • Next, heat instant pot on sauté mode then add the oil, and marinaded chicken (including any extra marinade), stir and let cook ~5 minutes.
  • Add remaining ingredients (except for coconut milk and cilantro), stir until combined. Cover with lid and set to pressure cook mode for 10 minutes, then manually release pressure.
  • Once cooked, stir in coconut milk, serve over rice, and garnish with cilantro.
  • Store and enjoy!

Nutrition

Calories: 591kcal | Carbohydrates: 67.2g | Protein: 40.3g | Fat: 19.9g | Fiber: 6.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Mexican Whole Grain Rice & Quinoa Casserole Meal Prep

May 1, 2022 by Nick Quintero Leave a Comment

Mexican Whole Grain Rice & Quinoa Casserole blog
Thank you to VeeTee Rice for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

One dish Mexican Whole Grain Rice & Quinoa Casserole Meal Prep is an easy option for a fast weekend meal prep. Made with only 5 ingredients this gluten-free recipe is hearty, filling and a balanced meal of all macronutrients. 

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

This Mexican Whole Grain Rice & Quinoa Casserole Meal Prep is probably one of the easiest recipes on our website! Made with only 5 ingredients, including Vee Tee Rice, which is cooked in 2 minutes you can have this in the oven in no time, so you can start working on your next meal prep recipe.

If you have been reading our blog for a while, you know that we are very big on eating mostly whole ingredients. We try to stay away from things like added chemicals and preservatives in our meals. This is one of the reasons why we always use Vee Tee rice in our meal preps. Their products are free of both chemicals and preservatives. The trays are also fully recyclable, which is a huge win in our book!

The possibilities for rice meal preps is endless too! From Greek Turkey & Rice Bowls to Lighter Mango Chicken Sticky Rice, stir-fries and more! The list of possibilities with Vee Tee's gluten-free, vegetarian-friendly rice could go on forever! We mean, did you catch the vegan curry we made with their basmati rice? It was AH-MAZING!

We know you will love the Mexican twist with their Whole Grain & Quinoa Rice just as much! Ole!

Mexican Whole Grain Rice & Quinoa Casserole Meal Prep Ingredients:

  • 1.5 packages Vee Tee Whole Grain & Quinoa Rice Mix
  • 1 pound chicken breast, cooked and shredded/chopped
  • 1 cup enchilada sauce
  • 1 cup jalapeno refried beans
  • 1 cup shredded Mexican cheese
  • chives, for garnish
  • mixed greens and plantain chips, optional
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole Meal Pep
Mexican Whole Grain Rice & Quinoa Casserole blog
Mexican Whole Grain Rice & Quinoa Casserole blog

Mexican Whole Grain Rice & Quinoa Casserole Meal Pep

One dish Mexican Whole Grain Rice & Quinoa Casserole Meal Prep is an easy option for a fast weekend meal prep. Made with only 5 ingredients this gluten-free recipe is hearty, filling and a balanced meal of all macronutrients. 
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Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Course: Main Dish
Cuisine: Mexican
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 450kcal
Author: Nick Quintero

Ingredients

  • 1.5 servings Vee Tee Whole Grain Rice & Quinoa
  • 1-2 pound Chicken Breast cooked and shredded
  • 1 cup enchilada sauce can use 1 ¼ cups for more flavor, if desired
  • 1 cup jalapeno refried beans
  • 1 cup shredded cheese
  • chives for garnish
  • mixed greens for serving
  • plantain chips for serving
Get Recipe Ingredients

Instructions

  • Pre-heat oven to 350 degrees F
  • Line a 8x8 in pan with parchment paper
  • Cook VeeTee Rice according to directions
  • Mix rice, chicken, refried beans, enchilada sauce and half cheese together in a bowl
  • Pour mixture into baking dish
  • Top with remaining cheese
  • Cover and bake for about 30 minutes
  • Allow to cool slightly before cutting
  • Evenly divide into 4 meal prep containers
  • Serve with mixed greens, plantain chips and chives, if desired.

Notes

Nutrition for 1 out of 4 servings (not including mixed greens and plantain chips)
38.3g P | 44.2g Carbs | 13g Fat | 5.3g Fiber | 450 Calories

Nutrition

Serving: 1meal | Calories: 450kcal | Carbohydrates: 44.2g | Protein: 38.3g | Fat: 13g | Fiber: 5.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Balsamic Caprese Chicken

April 8, 2022 by Nick Quintero 2 Comments

Balsamic Caprese Chicken

This recipe is sure to impress onlookers and family members when served! Our Balsamic Caprese Chicken meal prep recipe is light, satisfying, and original. It is a main-course dish that's fresh, mouth-watering and smells amazing while cooking. Caprese chicken is ideal when you're craving an authentic restaurant-style Italian meal. Not to mention it is a low-carb and gluten-free option so you can savor every bite guilt-free. Perfetto! Without further ado, let's get started with creating this deliciousness. 

Balsamic Caprese Chicken

Bursting with fresh flavors of Italy and easy to make, you’re going to want this balsamic Caprese chicken meal prep recipe on repeat!

Balsamic Caprese Chicken

How long will Balsamic Caprese Chicken last for?

With this particular meal prep recipe, you will have 4 portioned meals. Caprese chicken is an entrée that is excellent for lunch or dinner. 

Can Balsamic Caprese Chicken be frozen?

Absolutely! All you have to do is:

  1. Prep the chicken. 
  2. Put the combination in a plastic freezer bag or meal prep container. Label and store in the freezer.
  3. And that's it! 

Caprese chicken can be stored for up to 6 months in your fridge freezer or up to 12 months in a deep freezer. Once you're ready to enjoy, thaw a serving in your refrigerator overnight. If you forget to pull it out of the freezer, no sweat! You can thaw your Caprese chicken in a bowl of warm water for 20 minutes before cooking. Then pair with fresh sides. 

Balsamic Caprese Chicken

How do you make Balsamic Chicken?

First, gather and prep all ingredients. The prep time for this recipe is 15 minutes. Once prepping is complete, Balsamic Caprese Chicken will take 45 minutes to cook in the oven. Divide and serve fresh or let it cool down and refrigerate. 

How to portion Balsamic Chicken?

This delicious Italian meal prep recipe gives you four meal portions. Each chicken breast gets a slice of Mozzarella cheese. For the sides, each serving (one chicken breast) goes with a half cup of Zoodles and a quarter cup of cherry tomatoes. Top it off with a healthy portion of salad. 

More Caprese Chicken meal prep recipes:

If you enjoy this Caprese Chicken meal prep recipe, try our Caprese Pesto Sausage Pasta. This is a fabulous chicken sausage pasta dish featuring Al Fresco all-natural chicken.

Balsamic Caprese Chicken

Other tips for making Balsamic Chicken:

You can enjoy our Balsamic Caprese Chicken recipe in so many ways! Get ready to be mesmerized and even more hungry. 

  • Switch out the chicken breasts for chicken thighs for a richer main dish. 
  • Substitute brown sugar for coconut sugar. 
  • Use Italian seasoning or a pizza topper if that's readily available instead of oregano. 
  • Add basil to the chicken or your side of salad to boost the flavor. 
  • This one gets us excited - stuff the chicken breasts with cheese and tomatoes! 

Balsamic Caprese Chicken

Meal Prep on Fleek recommended Meal Prep Containers

Balsamic Caprese Chicken Ingredients:

  • 1 lb. Boneless Skinless Chicken Breast (divided into four portions)
  • 4 Slices of Fresh Mozzarella Cheese (1” thick)
  • 2 C. Zoodles (raw or lightly sautéed)
  • 1 C. Balsamic Vinegar
  • 5 C. Grape Tomatoes (halved lengthwise)
  • ½ C. Packed Fresh Basil Leaves (then cut into ribbons)
  • ¼ C. Coconut Sugar
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Roughly Chopped Garlic
  • 2 tsp. Dried Oregano
  • 1 tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper

Balsamic Caprese Chicken

Balsamic Caprese Chicken

Bursting with fresh flavors of Italy and easy to make, you’re going to want this balsamic Caprese chicken meal prep recipe on repeat!
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Prep Time: 15 minutes minutes
Cook Time: 45 minutes minutes
Total Time: 1 hour hour
Course: dinner, Lunch, Main Course
Cuisine: Italian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 386kcal
Author: Nick Quintero

Ingredients

  • 1 lb. Boneless Skinless Chicken Breast divided into four portions
  • 4 Slices Fresh Mozzarella Cheese 1” thick
  • 2 cups Zoodles raw or lightly sautéed
  • 1 cup Balsamic Vinegar
  • 1.5 cups Grape Tomatoes halved lengthwise
  • ½ cup Packed Fresh Basil Leaves then cut into ribbons
  • ¼ cup Coconut Sugar
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Roughly Chopped Garlic
  • 2 tsp. Dried Oregano
  • 1 tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 400℉.
  • Place a pot over medium/high heat, and add balsamic vinegar and coconut sugar. Let come to a simmer and reduce for ~ 20 minutes, or until thickened into a glaze — stir occasionally.
  • Once the reduction is ready, place chicken in a baking dish and pour in reduction, tossing chicken until coated. Once coated, season chicken with salt, pepper, oregano and sprinkle chopped garlic and ½ cup of sliced tomatoes. Mix in your olive oil.
  • Bake for 35-45 minutes or until chicken is cooked through (having reached an internal temperature of 165℉). Place a slice of mozzarella onto each portion of chicken and keep in oven until melted (~5 minutes).
  • Once the chicken is ready, serve over zoodles and add basil and remaining tomatoes.
  • Serve, store, and enjoy!

Nutrition

Calories: 386kcal | Carbohydrates: 29.8g | Protein: 41.4g | Fat: 13.1g | Fiber: 2.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Balsamic Caprese Chicken

Instant Pot Beef Barbacoa Meal Prep Bowls

March 18, 2022 by Nick Quintero Leave a Comment

Instant Pot Beef Barbacoa

There’s just no doubt about it, meal prep fam—Summer is here and in full swing! There are about billion-and-one reasons to love our sunny season, but at MPOF one of our main ones is throwing traditional backyard barbecue parties with the people we love! However, not all barbecue is the same, and in fact, not all of it even requires you to fire up your trusty propane grill! It’s because we’re all about giving you diversity in your barbecue that we’re bringing you today’s meal prep recipe—An oh-so-easy instant pot beef barbacoa!

The word ‘barbacoa’ is actually the Mexican Spanish word for a barbecue! Barbacoa is believed to have originated in the beautiful Caribbean West Antilles during the 1500s, and it eventually spread to Mexico. Cooked traditionally, barbacoa meat is roasted over an open fire. However, this instant pot meal prep recipe does away with primitive cooking methods entirely by using, um, an instant pot (as you’ve surely guessed by now ?)! We love cooking with instant pots because they do a lot of the actual cooking for you while preserving the beneficial vitamins and minerals in the food.

Instant Pot Beef Barbacoa Meal Prep Bowls

How long will these instant pot beef barbacoa meal prep bowls last for?

When properly stored, we found this dish to last 3-5 days in the fridge That’s pretty much the perfect time frame for having this instant pot meal prep once a day for almost the entire duration of your work or school week.

Can these instant pot beef barbacoa meal prep bowls be frozen?

While we certainly encourage you to experiment with what works best for your meal prep regimen, freezing this dish may be impractical due to the suggested sides.

Instant Pot Beef Barbacoa Meal Prep Bowls

How do you make these instant pot beef barbacoa meal prep bowls?

Start by setting the instant pot to “sauté” mode, adding 1 tablespoon of avocado oil once it’s warmed up. Add the pot roast and sear 3-5 minutes on each side, looking out for a brown outer crust to form. After removing the pot roast and setting it aside, add another 1 tablespoon of oil to the pot, and sauté garlic for 5 minutes. Next, heat granulated onion, cumin, cloves, and oregano for 1 minute, then stir in and sauté adobo sauce, chipotles, lime juice, and apple cider vinegar for 1 minute. Stir in beef broth, bay leaves, salt, and black pepper, then return the beef to the pot to pressure cook on ‘HIGH’ for 70 minutes, making sure to replace the lid. Manually release pressure, flip the roast, and cook on ‘HIGH’ again, this time for just 5 minutes. Remove beef, shred with forks, and submerge in barbacoa sauce for 5 minutes. Divide meat, sauce, and garnishes into 6 equal parts, and then serve!

Instant Pot Beef Barbacoa Meal Prep Bowls

How to portion these instant pot beef barbacoa meal prep bowls?

We recommend portioning this instant pot meal prep into a 3 compartment bowl-style meal prep container! One compartment for beef, one for the ultra-healthy quinoa, and one for cilantro and other garnishes. You can get more general info about meal prep containers via our Ultimate Guide, or purchase them directly on Amazon!

Instant Pot Beef Barbacoa Meal Prep Bowls

More instant pot meal prep recipes:

If you have an awesome experience making this barbacoa and want even more instant pot meal prep recipes for next week, consider our Instant Pot Enchilada Soup or Instant Pot Ranch Chicken!

Instant Pot Beef Barbacoa Meal Prep Bowls

Other tips for instant pot meal prep:

  • Instant pots take a little while to build up the necessary pressure for effectively cooking, so make sure you give it 10-15 minutes beforehand.
  • Most parts of your instant pot are dishwasher safe. Say goodbye to post-meal scrubbing!
Instant Pot Beef Barbacoa Recipe

Instant Pot Beef Barbacoa Meal Prep Ingredients:

  • 2.5 lb. Chuck Roast Beef
  • 5 Crushed Garlic Cloves
  • 3 Bay Leaves
  • 2 Chipotle Peppers in Adobo Sauce (de-seeded, sliced)
  • 1 Lime (cut into 6 wedges)
  • Juice of 1 Lime
  • 1 ¼ C. Beef Broth/Stock
  • 2 ¼ Tbsp. Ground Cumin
  • 2 Tbsp. Apple Cider Vinegar
  • 2 Tbsp. Avocado Oil
  • 5 Tbsp. Dried Oregano
  • ½ Tbsp. Granulated Onion
  • 2 tsp. Adobo Sauce (from where chipotles were packed in)
  • 2 tsp. Pink Himalayan Salt (or Sea Salt)
  • ½ tsp. Ground Cloves
  • 1 tsp. Ground Black Pepper
  • 3 C. Cooked Quinoa
  • ¼ Diced Red Onion
  • ½ C. Fresh Cilantro
Instant Pot Beef Barbacoa Meal Prep Bowls

Instant Pot Beef Barbacoa Meal Prep Bowls

Rich with subtle spicy and deep flavors, this Instant Pot beef barbacoa meal prep recipe makes for the perfect simple, delicious, and easy dish that works for both a weekday meal prep and quick dinners. 
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Prep Time: 10 minutes minutes
Cook Time: 1 minute minute
Total Time: 11 minutes minutes
Course: Lunch, Main Dish
Cuisine: Brazilian
Keyword: Beef, Meal Prep
Servings: 6 meals
Calories: 575kcal
Author: Nick Quintero

Ingredients

  • 2.5 pounds chuck roast beef
  • 5 cloves garlic crushed
  • 3 bay leaves
  • 2 chipole peppers in adobo sauce de-seeded and sliced
  • 1 lime cut into 6 wedges
  • 1 lime juiced
  • 1 ¼ cup beef broth or bone broth
  • 2 ¼ tablespoon cumin
  • 2 tablespoon Apple Cider Vinegar
  • 2 tablespoon avocado oil
  • 1.5 tablespoon Dried oregano
  • ½ tablespoon granulated onion
  • 2 teaspoon adobo sauce from the chipotles can
  • 2 teaspoon Sea Salt
  • ½ teaspoon ground clove
  • 1 teaspoon black pepper
  • 3 cups cooked quinoa
  • ¼ small red onion diced
  • ½ cup Fresh cilantro
Get Recipe Ingredients

Instructions

  • Set Instant Pot to “Sauté” mode. Once heated, add 1 tablespoon oil.
  • Next, add chuck roast and let sear for ~3-5 minutes (do not adjust/check beef for at least 3 minutes), or until seared brown crust forms. Repeat on the other side then remove from Instant Pot and set aside.
  • Remaining on “Sauté” mode, add remaining 1 tablespoon of oil and add crushed garlic. Let sauté ~5 minutes.
  • Add dried aromatics (granulated onion, cumin, cloves, oregano), stir, and let heat ~1 minute. Then, add adobo sauce, chipotles, lime juice, apple cider vinegar — stir well and let sauté ~1 minute.
  • Now, add beef broth, bay leaves, salt, and black pepper. Stir well once again and return chuck roast to the Instant Pot.
  • Cover and set to “High-Pressure Cook” mode for 70 minutes.
  • Manually release pressure, flip chuck roast over, and cook again at high pressure for 5 minutes. Once finished, this time, allow for natural steam venting/depressurizing.
  • Once depressurized, remove chuck roast and place onto a sturdy/durable surface (such as a cutting board) and using 2 forks, shred meat into desired sized pieces and discard large chunks of fat.
  • Remove and discard all 3 bay leaves.
  • Return and submerge shredded barbacoa meat into barbacoa sauce and let marinate for ~5 minutes.
  • Divide meat, quinoa, limes into 6 portions and top with red onion, fresh cilantro, and a drizzle of barbacoa sauce.
  • Serve, store, and enjoy!

Notes

Nutrition for 1 out of 6 servings:
41.4g Protein | 22.6g Carbs | 34g Fat | 3.7g Fiber | 575 Calories

Nutrition

Serving: 1meal | Calories: 575kcal | Carbohydrates: 22.6g | Protein: 41.4g | Fat: 34g | Fiber: 3.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Mediterranean Style Meal Prep Bowls

March 17, 2022 by Nick Quintero Leave a Comment

Mediterranean Style Meal Prep Bowls
Mediterranean Style Meal Prep Bowls

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

Mediterranean Style Meal Prep Bowls

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

When you think of Mediterranean-inspired diets, do you think of beef? Well, maybe you should. Incorporating fresh, lean red meat into a Mediterranean-style eating pattern can help support heart health.

In fact, Research from Purdue University found that following a Mediterranean-style eating pattern that includes lean red meats, like lean beef, is just as effective in supporting a healthy heart as a Mediterranean-style diet that limits red meats. In fact, including 18 ounces of lean, fresh red meat per week as a part of a Mediterranean-style dietary pattern was found to be more effective in lowering LDL cholesterol than a similar eating pattern that only included 7 ounces of lean, fresh red meat.

Fresh meats were defined in the study as requiring no further preservation or processing beyond refrigeration or freezing; they are not cured, salted or smoked or include chemical preservatives.

Mediterranean Style Meal Prep Bowls Ingredients:

  • 2 beef Strip Steak Boneless, cut 1 inch thick (about 8 ounces each)
  • 2 medium zucchini, cut lengthwise in half
  • 2 medium red bell pepper, cut into quarters
  • ¼ cup lemon juice, divided
  • ¼ teaspoon salt
  • 2 cups cooked quinoa
  • 2 tablespoons chopped fresh parsley
  • ½ cup reduced fat feta cheese
  • ⅓ cup sliced olives
  • ½ cup Tzatiki sauce
Mediterranean Style Meal Prep Bowls

Here are 3 more Meal Prep Bowl Ideas we think you'll love:

3 Easy Power Salad Bowl Meal Prep Recipes
Click Here for more meal prep bowl combos
Mediterranean Style Meal Prep Bowls
Mediterranean Style Meal Prep Bowls
Meal Prep on Fleek Recommended Meal Prep Containers

Recipe courtesy of The Kansas Beef Council

Mediterranean Style Meal Prep Bowls

Mediterranean Style Meal Prep Bowls

From the cool and refreshing tzatziki sauce to the savory New York Strip Steak and roasted vegetables, you'll have a balanced bowl that will absolutely hit the spot during a busy week. These Mediterranean style meal prep bowls are packed with 37g of protein per serving and are definitely a perfect fit for meal prepping.
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Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 374kcal
Author: Nick Quintero

Equipment

  • grill

Ingredients

  • 1 lbs Strip Steak Boneless cut 1 inch thick (about 8 ounces each)
  • 2 each medium zucchini cut lengthwise in half
  • 2 each medium red bell pepper cut into quarters
  • ¼ cup lemon juice divided
  • ¼ teaspoon salt
  • 2 cups cooked quinoa
  • 2 tablespoons chopped fresh parsley
  • ½ cup reduced fat feta cheese
  • ⅓ cup sliced olives
  • ½ cup Tzatziki sauce
Get Recipe Ingredients

Instructions

  • Place steaks on grid over medium, ash-covered coals. Grill, covered, 11-14 minutes (over medium heat on preheated gas grill, 11 to 15 minutefor medium rare (140F) to medium (160F) doneness, turning occasionally.
  • Place zucchini and peppers on the grill. Grill Zucchini covered for 7 to 10 minutes and peppers covered for 11 to 14 minutes.
  • Dress quinoa with the remaining lemon juice and parsley. Divide quinoa equally among four bowls.
  • Slice steaks into thin slices. Chop zucchini and peppers into bite-sized pieces. Divide steak and vegetables evenly over the quinoa in each of the bowls. Garnish with olives and feta and finish with a dollop of Tzatziki. Season with salt and pepper as desired.

Video

Notes

WW Smart Points= Green:7  Blue:7  Purple:4

Nutrition

Serving: 1meal | Calories: 374kcal | Carbohydrates: 30g | Protein: 37g | Fat: 12g | Fiber: 5.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Mediterranean Style Meal Prep Bowls

Sweet and Sour Mushrooms

July 25, 2021 by Nick Quintero 3 Comments

Look out everyone, we’re coming at you with our vegan twist on an old favorite Asian takeout. It’s simply yummy with its delicious mix of white button mushrooms, vegetables, and fruit. In a word - mouth-watering! This sweet & sour mushroom recipe is ready in 30 minutes and can be easily served as a healthy lunch or dinner option. Do you know why the white button mushroom is our key ingredient? Let’s explore this superb mushroom to find out all that you’ve been missing out on!

How to make Sweet and Sour Mushrooms 

Health Benefits Of White Button Mushrooms

Let’s see why, according to the US Department of Agriculture, white button mushrooms are the most consumed mushrooms in the US. They

  • Reduce inflammation and prevent white blood cells from sticking to the cells of the arteries.
  • Helps in preventing heart disease.
  • Increases the activity of the body’s natural killer cells, thus boosting immunity.
  • Effective in treating colon, prostate and breast cancer.
  • Rich in vitamins and minerals which boost the overall functioning of the body.
Sweet and Sour Mushrooms

Nutrition Facts Of White Button Mushrooms

White Button mushrooms are packed with nutritional benefits. Here are just a few nutritional facts about these awesome mushrooms.

  • Rich  in vitamin D
  • Low in calories
  • Contains many of the B complex vitamins such as niacin, thiamin, and riboflavin.
  • Rich in nutrients such as copper, selenium, and phosphorus. 
  • Has antioxidants 

Why You Should Eat More White Button Mushrooms?

Still, need more convincing. We’re delighted to provide you with even more interesting facts about these white button mushrooms. They are simply delicious. Also, they are low in fat but high in fiber to help those bowel movements. Protein is another nutrient which this delicious mushroom also supplies the body. Oh yeah!

Sweet and Sour Mushrooms

Versatility Of White Button Mushrooms In Recipes

It’s great to eat these mushrooms raw to get the maximum benefits. Our MPOF recipe first sautees for 10 minutes, then cooks with the sweet and sour sauce and pineapple for an additional 8 to 10 minutes. However, these mushrooms can also be used in casseroles, salads, and soups.

When dried, these mushrooms can be made into a powder to increase the frequency of use. The powder can also be added to smoothies or drunk as a tea.

How Do White Button Mushrooms Add Flavor To A Recipe?

These mushrooms possess a mild flavor and are firm in texture. Yet they act like sponges, thirsty for flavoring! Our sweet and sour mushroom recipe infuses these mild-flavored mushrooms with a surprising blend of delicious. Plus the added zing of fresh pineapples serves as the cherry on top. Oh my!

Sweet and Sour Mushrooms

Why White Button Mushrooms Are A Good Swap For Meat?

If you are struggling with obesity or simply on a path to better health, white button mushrooms are a great substitute for meat. The micronutrients contained in these mushrooms provide amazing benefits which make going meatless a fascinating experience. Plus, that satisfying feeling you’re left with after eating a healthy serving of mushrooms can curb unhealthy snacking habits!

Let us know what you think of our twist on this Asian takeout! While you’re at it, have a look at our appetizing Mushroom Carnitas Burrito Bowls.

Sweet and Sour Mushrooms
Sweet and Sour Mushrooms

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

Sweet and Sour Mushrooms Ingredients:

  • 1 tablespoon olive oil 
  • 4 cups sliced assorted mushrooms (white button, cremini, shiitake) 
  • 2 cups chopped bell pepper
  • 1 cup chopped pineapple
  • 1 cup chopped sweet white onion
  • 4 cups cooked jasmine rice
  • ½ cup chopped green onion
  • 1 teaspoon sesame seeds 

For Sauce

  • 1 tablespoon toasted sesame oil 
  • ½ cup pineapple juice
  • 2 tablespoon coconut aminos 
  • 1 tablespoon tomato paste 
  • ½ teaspoon minced garlic 
  • ½ teaspoon ginger paste 
  • 1 teaspoon tapioca starch 
Sweet and Sour Mushrooms

Sweet and Sour Mushrooms

This vegan twist on an Asian takeout favorite lets mushrooms do the heavy lifting for a hearty texture and dose of antioxidants with bell peppers and fresh pineapple!
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Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Course: dinner, Lunch
Cuisine: Asian
Keyword: gluten free, Meal Prep, vegan, vegetarian
Servings: 4 meals
Calories: 423kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 4 cups sliced assorted mushrooms white button, cremini, shiitake
  • 2 cups chopped bell pepper
  • 1 cup chopped pineapple
  • 1 cup chopped sweet white onion
  • 4 cups cooked jasmine rice
  • ½ cup chopped green onion
  • 1 teaspoon sesame seeds

For Sauce

  • 1 tablespoon toasted sesame oil
  • ½ cup pineapple juice
  • 2 tablespoon coconut aminos
  • 1 tablespoon tomato paste
  • ½ teaspoon minced garlic
  • ½ teaspoon ginger paste
  • 1 teaspoon tapioca starch
Get Recipe Ingredients

Instructions

  • Stir together ingredients for the sauce in a small mixing bowl until tomato paste is completely incorporated. Set aside.
  • Heat olive oil over medium heat in a medium cast-iron skillet. Add mushrooms, bell pepper, and onion and sauté for 10 minutes, stirring occasionally. Pour in the sauce and reduce heat to medium-low. Stir in pineapple. Continue to cook uncovered for 8-10 minutes longer.
  • Serve sweet and sour mushrooms over rice garnished with green onion and sesame seeds

Video

Nutrition

Calories: 423kcal | Carbohydrates: 76.4g | Protein: 11g | Fat: 9.1g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Thai Basil Chicken Meal Prep | Thai Larb

April 22, 2021 by Nick Quintero 2 Comments

Thai Basil Chicken Meal Prep

We have an easy lunch idea for you that combines tangy & warming flavors of Thai food with fresh and vibrant basil. Our Thai Chicken Basil meal prep recipe is simple to make but looks and tastes like a restaurant-quality takeout meal! 

Thai Basil Chicken Meal Prep

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

How long will Thai Basil Chicken last for?

When properly stored, Thai chicken basil will last for up to 4 days. Store your lunch meal prep in a shallow airtight container to keep maximum freshness. 

Can Thai Basil Chicken be frozen?

Yes, you can freeze Thai chicken basil for up to 6 months. You can store the meal in a freezer-friendly dish, or divvy it up into separate freezer bags. 

Thai Basil Chicken Meal Prep

Thai Basil Chicken Meal Prep Ingredients:

1 ½ pounds chicken, minced (or use ground chicken)

3 tablespoons sesame oil

¼ cup Thai shallots, minced

2 tablespoons garlic, minced

2-3 Thai bird chilis (can sub sriracha chili sauce)

½ cup coconut aminos*

3 tablespoons honey or date syrup

1-2 tablespoons fish sauce

¼ cup chicken broth

1 teaspoon arrowroot

2 cups Thai basil** (sometimes called holy basil)

Thai Basil Chicken Meal Prep

How do you make Thai Basil Chicken?

Making Thai Chicken Basil is super simple! You will have a delicious and nutritious lunch in less than 30 minutes from now. 

Start by heating your sesame oil in a skillet on high heat. Add shallots, garlic, and chilies to the oil and stir for two minutes. When you get a good whiff of the flavors coming together, you know it's time to add the ground chicken. Stir in and break up the chicken on high heat. Then add the coconut aminos, fish sauce, and honey. Grab a small bowl for the arrowroot powder and chicken broth. Stir them together, but don’t worry about the powder and flour coming together perfectly right now. They will come together and create a nice glaze in a heated pan. Now add the arrowroot powder and broth mixture to the pan with your ground chicken, deglaze, and stir. Add the basil leaves and heat for 30 seconds. You’re ready to add this deliciously fragrant chicken on top of your rice and enjoy! 

Thai Basil Chicken Meal Prep

How to portion Thai Basil Chicken?

Divide steamed rice into four MPOF meal prep or glass containers. Top your rice with Thai chicken basil and vegetables. 

Thai Basil Chicken Meal Prep

More Thai meal prep recipes:

Thai Red Curry Chicken 

Tasty Thai Chili Garlic "Noodles" 

Thai Yellow Curry Meal Prep

Thai Chili Tofu Sheet Pan Meal Prep

Thai Sweet Chili Pork Tenderloin Meal Prep

Gluten Free Thai Peanut Stir Fry Meal Prep

10 Minute Pad Thai Zoodles

20 Minute Paleo Thai Almond Butter Turkey Meatballs

Here's A 4 Ingredient Pineapple Thai Turkey Meatball Meal Prep That Will Bring Tons Of Flavor To Your Lunch

Thai Basil Chicken Meal Prep

Other tips for making Thai Basil Chicken:

  • If you want to chop the basil leaves up, do so by stacking five leaves at a time. Then roll them into a cigar-looking form and chop. 

  • Cooking this for dinner? Pair it with a glass of French white wine. 

  • You can top white, brown, or Cilantro Lime Cauliflower Rice with Thai basil chicken. 

  • Add mixed vegetables for a more nutritional meal. 

Thai Basil Chicken Meal Prep
Thai Basil Chicken Meal Prep

Thai Basil Chicken Meal Prep

Besides tasting amazing, this restaurant quality meal can be made in 10 minutes! Add your favorite steamed veggies, and if you’d like, a whole grain like rice or quinoa.
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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: Chicken, Meal Prep
Servings: 4 meals
Calories: 380kcal
Author: Nick Quintero

Ingredients

  • 1.5 pounds Chicken Breast
  • 3 tbs sesame oil
  • ¼ cup Thai shallots
  • 2 tbs Minced Garlic
  • 2-3 Thai Bird Chilis
  • ½ cup Coconut Aminos
  • 3 tbs Honey
  • 1-2 tbs fish sauce
  • ¼ cup chicken broth
  • 1 teaspoon arrowroot
  • 2 cups fresh Thai Basil
Get Recipe Ingredients

Instructions

  • Add sesame oil to a skillet on high heat. Add shallots, garlic, and chilis, and stir fry for 2 minutes to soften and infuse the oil with their flavors.
  • Add the chicken, and break up, continuing to stir fry on high heat.
  • Add the coconut aminos, honey, and fish sauce, and stir to combine.
  • In a small bowl, Add arrowroot powder to the chicken broth and stir (don’t worry about it combining - it will combine when heated in the pan).
  • When most of the liquid in the pan has evaporated, push the chicken to the edge of the pan, and deglaze the pan with the chicken broth-arrowroot mix (meaning, scrape the flavorful coating off the bottom of the pan. Stir quickly to mix together the sauce, and then coat the chicken with the sauce.
  • Add the whole basil leaves, and stir fry for about 30 seconds to allow them to wilt.
  • Serve over rice or other whole grain, with steamed vegetables, if desired.

Video

Notes

Notes: *This recipe is kept soy-free and gluten-free by using coconut aminos. Coconut aminos are a great alternative to soy sauce for those with dietary concerns. If you don’t need this recipe to be soy-free or gluten-free, it’s okay to use soy sauce instead. In place of the coconut aminos, use ¼ cup soy sauce and increase the amount of chicken broth to ½ cup.
**Thai basil is similar to sweet basil, but has a very distinctive licorice taste. Using Thai (sometimes called “holy basil”) will make this dish taste the most authentic. If this is not available, sub sweet basil.
Macros for 1 out of 4 servings: (does not include optional rice and veggies)
41g Protein | 22g Carbs | 12g Fat | 380 Calories

Nutrition

Serving: 1meal | Calories: 380kcal | Carbohydrates: 22g | Protein: 41g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Greek Meatballs

February 2, 2020 by Nick Quintero Leave a Comment

Greek Meatballs

Homemade Traditional Greek Meatballs

Greek food is known for its fresh, zesty, and savory meal flavorings. It's one of our favorite cuisines for that reason! Mediterranean dishes are nutritious and give us a break from common cuisine with its worldly flavor infusions. 

The most popular Greek dishes are gyros, kabobs, baklava, and Greek salad. Entrees are usually meats paired with rice, pita bread, and a side salad. Since we appreciate the balanced simplicity of traditional Greek meals, we decided to share our Greek meatballs meal prep recipe with you today. 

 

Greek Meatballs

These herb-filled meatballs are an exotic spin on classic meatballs with robust herbs like dill, mint, and oregano. Served alongside tangy lemon rice and fresh tomato, cucumber, and olive salad, it’s like a trip to the Greek islands without leaving your house!  

 

How long will Greek Meatballs last for?

Greek meatballs will last for 3 to 4 days in the refrigerator when properly stored. The entree (Greek meatballs with rice and salad) will last for four days. A fresh salad will last 3 days. To avoid soggy salad and still save time, chop and store salad vegetables separately in produce saver containers. When you're ready to go, toss the salad ingredients together and add the salad to your meal. 

Can Greek Meatballs be frozen?

Yes, you can freeze Greek meatballs. Store them in containers, freezer wrap, or heavy-duty freezer bags. Greek meatballs can be frozen for up to 4 months. You can even freeze the rice with the meatballs, but be sure to do that as soon as the rice is cooked. Label and store Greek meatballs by themselves or the meal prep recipe (we don't recommend freezing the salad).

 

Greek Meatballs

Greek Meatballs Ingredients: 

For Meatballs  

  • 1 lb. 96% lean ground beef  
  • 2 large eggs  
  • 1 cup gluten-free breadcrumbs  
  • 2 tablespoon chopped dill 
  • 1 tablespoon chopped fresh mint  
  • 1 teaspoon dried oregano  
  • ½ teaspoon garlic powder  
  • ¼ cup finely crumbled feta cheese  
  • ½ teaspoon sea salt  
  • ¼ teaspoon cracked black pepper  
  • 2 teaspoon olive oil for cooking  

 

Greek Cucumber Salad 

  • 2 cups chopped cucumber 
  • 1 cup grape tomatoes, halved 
  • ⅓ cup pitted kalamata olives, chopped  
  • ¼ cup thinly sliced red onion  
  • 1 tablespoon red wine vinegar 
  • 1 teaspoon olive oil 
  • 1 teaspoon dried oregano  
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  

 

For Lemon Rice 

  • 1 cup dry basmati rice  
  • 2 cups chicken stock  
  • 1 tablespoon olive oil  
  • 1 tablespoon lemon zest  
  • 3 tablespoon lemon juice  
  • ¼ cup chopped parsley  
  • 1 teaspoon dried basil  
  • 1 teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  

Greek Meatballs

Greek Meatballs

 

How do you make Greek Meatballs?

It's super easy! The entire Greek Meatballs meal prep recipe is ready in under an hour. 

Start by making your salad. Put the salad in a medium bowl with lid and store in the fridge while you make the rest of the meal. Once the salad is done, make the rice. Heat your chicken stock over medium heat, bringing it to a slight boil. Then add dry rice and cook for 15 minutes. 

As the rice cooks, gather your meatball ingredients and mix them into a medium bowl. Form 12 meatballs. At this point, check on your rice. It should be almost done. Wash your hands, then add the zesty flavors to the rice once it's done. Cover cooked rice for warmth and set it aside. 

Now for the fun part - the Greek meatballs! If you already formed your meatballs, it's time to cook them. If not, then that's alright. You can prep the meatballs as the rice cooks or wait until the rice is done. Either way, heat 1 teaspoon (tsp) of olive oil in a skillet over medium heat for one minute. Put half of your meatballs into the skillet. Cook for a total of 4 minutes, flipping the meatballs after 2 minutes for browning. When the four minutes are up, cover the meatballs with a lid and let them cook thoroughly for 10-12 minutes. When the first batch is done, repeat the process for the second batch. 

And that's it! A complete Greek meal in less than an hour. Opa!

 

Greek Meatballs

 

How to portion Greek Meatballs?

Line up four two-compartment meal prep containers. Divide rice evenly between them (about 1 cup per container). The rice goes into the bigger compartment and the salad goes into the smaller one. Add 3 meatballs to the rice with a lemon slice and you're ready to go!

 

Greek Meatballs

 

More Meatballs meal prep recipes:

Who doesn't love a good meatball? They're delicious, easy, and fun to make! Here are some more meatballs recipes to hit a home run with: 

Honey Garlic Mushroom Meatballs

Molasses Bourbon BBQ Glazed Chicken Meatballs

One Skillet Spaghetti Squash & Meatballs

Mozzarella Stuffed Meatballs

Eggplant Meatballs and Zoodle Meal Prep

Cranberry BBQ Vegan Meatballs

Cheesy Keto Chicken Meatballs

Keto Bacon Sausage Meatballs

Carrot Meatballs With Mint Cauliflower Rice

20 Minute Paleo Thai Almond Butter Turkey Meatballs

 

Other tips for making Greek Meatballs:

This meal prep recipe is pretty easy. But there are some important things to note about the star of the show - the meatballs. 

  • Start here: The Ultimate Guide To Meatballs Recipes. We wrote this especially for you, meatball lover!

  • Use high-quality, fresh ground meat. 

  • If these meatballs are too lean for you, you can mix lean meat with fattier meat. The fat gives your meatballs moisture and flavor. 

  • Mix ingredients with clean hands or a wooden spoon. Mix everything together until it looks cohesive. Keep from over-mixing or you will mess up the texture. 

  • When rolling the meatballs, put a little olive oil on your hands so the crumbs don't stick to you. Roll them lightly. Keep from rolling firm meatballs so they can cook thoroughly and absorb all of the combined delicious flavors! 

  • Don't skip browning! The 4-minute cook time, in the beginning, is for searing. Start cooking for two minutes, flip, then cover and finish cooking. 

  • Add tzatziki sauce for added Greek authenticity! 

 

Greek Meatballs

Greek Meatballs

Greek Meatballs

These herb-filled meatballs are an exotic spin on classic meatballs with robust herbs like dill, mint, and oregano. Served alongside tangy lemon rice and fresh tomato, cucumber, and olive salad, it’s like a trip to the Greek islands without leaving your house!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 32 minutes minutes
Total Time: 47 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Greek, Mediterranean
Keyword: Beef, dinner, gluten free, lunch, Meal Prep, Meatballs
Servings: 4 meals
Calories: 604kcal
Author: Nick Quintero

Ingredients

For Meatballs

  • 1 lb. 96% lean ground beef
  • 2 large eggs
  • 1 cup gluten-free breadcrumbs
  • 2 tablespoon chopped dill
  • 1 tablespoon chopped fresh mint
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • ¼ cup finely crumbled feta cheese
  • ½ teaspoon sea salt
  • ¼ teaspoon cracked black pepper
  • 2 teaspoon olive oil for cooking

Greek Cucumber Salad

  • 2 cups chopped cucumber
  • 1 cup grape tomatoes halved
  • ⅓ cup pitted kalamata olives chopped
  • ¼ cup thinly sliced red onion
  • 1 tablespoon red wine vinegar
  • 1 teaspoon olive oil
  • 1 teaspoon dried oregano
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For Lemon Rice

  • 1 cup dry basmati rice
  • 2 cups chicken stock
  • 1 tablespoon olive oil
  • 1 tablespoon lemon zest
  • 3 tablespoon lemon juice
  • ¼ cup chopped parsley
  • 1 teaspoon dried basil
  • 1 teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
Get Recipe Ingredients

Instructions

  • Stir together ingredients for Greek salad in a medium mixing bowl. Cover and refrigerate while preparing other recipes.
  • Heat chicken stock in a medium saucepan over medium heat until boiling. Add rice and cook until Fully cooked, about 15 minutes. Turn heat off and stir in remaining ingredients. Cover with lid to keep warm.
  • While rice is cooking, combine ingredients for meatballs in a medium mixing bowl and thoroughly mix with clean hands. Form mixture into 12 meatballs. Heat 1 teaspoon of olive oil over medium heat in a skillet for 1 minute. Add 5-6 meatballs and cook for 4 minutes, turning after 2 minutes for even browning. Reduce heat to medium-low, cover with lid and cook for 10-12 minutes longer to cook meatballs through. Transfer to a bowl and cover to keep warm. Add another teaspoon of olive oil to pan and repeat with remaining meatballs.
  • Divide lemon rice between large compartment of 4 MPOF teal containers and place 3 meatballs on top. Divide Greek salad between 4 small compartments.

Video

Notes

WW Smart Points= Green:14  Blue:13  Purple:13

Nutrition

Calories: 604kcal | Carbohydrates: 63.8g | Protein: 39.8g | Fat: 21.1g | Fiber: 3.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Stir Fry Chicken and Veggies

December 8, 2019 by Nick Quintero Leave a Comment

Stir Fry Chicken and Veggies

Tasty Sweet & Sour healthy Stir Fry Chicken and Veggies recipe!

Don’t make this meal prep recipe unless you are ready to have your mind blown! This easy Chicken Stir Fry and Veggies recipe is loaded with fresh veggies and the most delicious sauce made with honey, soy sauce, and toasted sesame seeds. The red pepper flakes and fresh ginger will give your tastebuds the heat they crave. Ahem, let’s not forget the mangoes!

Mangoes go surprisingly well with many foods, and add a sweet and tart twist to this classic stir fry chicken dish. Can you feel your mouth watering yet? And with cauliflower rice, this meal prep recipe is a high-protein, low-carb variation of its original version.

Stir Fry Chicken and Veggies

 Bursting with savory stir-fry flavors and paired with fresh mango cauliflower rice, you’ll want to make this your new favorite meal prep!

How long will Stir Fry Chicken and Veggies last for?

With proper sealing and storage, you can properly store the cooked main dish in the refrigerator for 3 to 4 days. The best containers will be airtight, especially when you want to store moisture from the rice so it reheats nicely. We recommend our dual compartment meal prep container.

Can Stir Fry Chicken and Veggies be frozen?

Yes, you can freeze this meal prep recipe. The chicken will retain its flavor up to two months and the Mango Cauliflower Rice will last just as long. Make sure to store the rice as soon after cooking as possible so that later it will become moist as you reheat it for lunch or dinner.

Stir Fry Chicken and Veggies

Stir Fry Chicken and Veggies Ingredients:

  • 1.5 lbs. Boneless Chicken Breast, cut into bite-sized 1” thick pieces
  • 2 Asparagus Bunches, cut into bite-sized pieces
  • 1 Small Red Bell Pepper, sliced
  • ½ C. Coconut Aminos, reserve 2 tsp.
  • ⅓ C. Low-sodium Chicken Broth
  • 2 Tbsp. Coconut Oil
  • 2 Tbsp. Raw Cashews
  • 1 Tbsp. Fresh Ginger
  • 1 Tbsp. Fresh Chopped Garlic
  • 2 tsp. Tapioca Flour
  • 2 tsp. Rice Vinegar
  • 1 tsp. Sesame Oil
  •  ½ tsp. Red Pepper Flakes

Mango Cauli Rice

  • 4 C. Cauliflower Rice, sautéed in ½ Tbsp. Coconut Oil
  • ½ C. Chopped Ripe Mango
  • ½ tsp. Grated Fresh Ginger
  • 1 tsp. Rice Vinegar

Stir Fry Chicken and Veggies

How do you make Stir Fry Chicken and Veggies?

This meal prep recipe is about as easy as they come and done in 35 minutes! Let’s get started with the Stir Fry Chicken.

Prepare all the ingredients by cutting chicken and asparagus into bite-sized pieces, bell pepper into slices, and the rest of the specific ingredients. Then stir fry the chicken in a large skillet over medium-high heat. While the chicken cooks, combine the cauliflower rice ingredients and mango in a medium bowl.

As the chicken is cooking and nearly done, add the rest of the stir fry ingredients - bell pepper, asparagus, and prepared simmer sauce. Stir fry altogether until well coated. Let the batch of goodness simmer for approximately 3-5 mins or until the sauce has thickened and the chicken is fully cooked.

The last step is to top the stir fry with cashews. That’s it! Easy, yummy stir fry that’s gluten-free, Paleo, and Whole 30 compliant.

Stir Fry Chicken and Veggies

How to portion Stir Fry Chicken and Veggies?

With two complementary parts of this meal prep recipe, Stir Fry Chicken and Veggies can be perfectly portioned into four Dual Compartment Meal Prep Containers for the fridge, the freezer, or immediate eating.

Stir Fry Chicken and Veggies

More Stir Fry meal prep recipes:

  • Sesame Chicken & Broccoli Stir Fry Meal Prep

  • Gluten Free Thai Peanut Stir Fry Meal Prep

  • Steak and Brussels Sprout Stir-Fry Meal Prep

Other tips for making Stir Fry Chicken and Veggies:

  • Always judge a mango’s ripeness by feel. A ripe mango’s color is not not the best indicator of how ripe the mango is, but a ripe mango will give slightly when you squeeze them. Go by feel.

  • If possible, choose organic chicken and red peppers and rice for optimal health benefits.

  • Add mango toward the end of the rice cook time because mango can get mushy when it is overcooked.

Stir Fry Chicken and Veggies

Stir Fry Chicken and Veggies

Stir Fry Chicken and Veggies

 Bursting with savory stir-fry flavors and paired with fresh mango cauliflower rice, you’ll want to make this your new favorite meal prep!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Chicken, dinner, gluten free, lunch, Meal Prep
Servings: 4 meals
Calories: 417kcal
Author: Nick Quintero

Ingredients

  • 1.5 lbs. Boneless Chicken Breast cut into bite-sized 1” thick pieces
  • 2 bunches Asparagus cut into bite-sized pieces (about 1.5 lbs)
  • 1 small Red Bell Pepper sliced
  • ½ Cup Coconut Aminos reserve 2 tsp.
  • ⅓ Cup Low-sodium Chicken Broth
  • 2 Tbsp. Coconut Oil
  • 2 Tbsp. Raw Cashews
  • 1 Tbsp. Fresh Ginger
  • 1 Tbsp. Fresh Chopped Garlic
  • 2 tsp. Tapioca Flour
  • 2 tsp. Rice Vinegar
  • 1 tsp. Sesame Oil
  • ½ tsp. Red Pepper Flakes

Mango Cauli Rice:

  • 4 Cups Cauliflower Rice sautéed in ½ Tbsp. Coconut Oil
  • ½ Cup Chopped Ripe Mango
  • ½ tsp. Grated Fresh Ginger
  • 1 tsp. Rice Vinegar
Get Recipe Ingredients

Instructions

  • In a medium mixing bowl, combine 2 tsp. coconut aminos, 1 tsp. tapioca flour and all of the cut up chicken -- mix until coated and set aside.
  • In a bowl, create the simmer sauce by whisking chicken broth, remaining coconut aminos, tapioca flour, rice vinegar, sesame oil, as well as fresh ginger, garlic and red pepper flakes until well combined. Set aside.
  • Heat a large skillet over medium-high heat and add coconut oil and then add prepared chick-en — stirring occasionally until chicken is ¾ of the way cooked (~10 mins.).
  • While that cooks, combine cauliflower rice ingredients in a medium bowl, set aside.
  • When Chicken is nearly done, add bell pepper, asparagus, and prepared simmer sauce, stir until coated and let simmer for ~3-5 mins or until sauce has thickened, chicken is fully cooked, and veggies are tender.
  • Top stirfry with cashews, serve with sides, store, and enjoy!

Nutrition

Serving: 1meal | Calories: 417kcal | Carbohydrates: 25.1g | Protein: 46.5g | Fat: 13.2g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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