Meal Preparations
Adjust ingredient quantity according to desired number of meals you intend to prepare.
Spiced Chipotle Chicken w/ roasted carrots & green beans
Try this quick & easy recipe with tender juicy chipotle chicken and fresh oven roasted carrots & green beans!
Instructions
Step 1
Wash Your Hands!
Step 2
Preheat oven to 425 degrees. Wash and dry carrots before cutting them into 1/2-inch-thick pieces. Trim green beans if necessary.
Step 3
Toss veggies in light oil with salt and pepper. Place on baking sheet and roast on top rack for 10-15 minutes.
Step 4
Clean and pat chicken cutlets dry. Season with salt, pepper, chipotle, adobo, and dried basil (optional). Roast chicken on middle rack for 18-22 minutes or until cooked through.
Step 5
Once veggies are tender using the fork test, remove from oven and let them rest for a minute. Divide chicken, carrots, and green beans into meal prep containers.
Hashbrown Scramble Bowl
Breakfast of Champions!
Instructions
Step 1
Wash Your Hands!
Step 2
Preheat oven to 450 degrees and place cubed potatoes on middle rack for 10-15 minutes. Test with fork to ensure potatoes are cooked through.
Step 3
Crack eggs into a bowl and whisk together adding salt and pepper. Cook in a non-stick pan over medium heat until eggs are fully cooked. Turn off heat and set aside.
Step 4
Divide up hashbrowns and eggs evenly into bowls. Top with cheese and cilantro (optional), and place on the top rack of oven to melt the cheese. Serve with a little siracha on top and dig in!
Southern Pot Roast w/ Potatoes
Master how to cook this pot roast and you can turn a hearty, rustic cut of beef into a wholly satisfying meal prep.
Instructions
Step 1
Wash Your Hands!
Step 2
Preheat oven to 275 degrees. Heat an oven safe large pot/ Dutch oven over medium-high heat adding 2 tbsp of oil. Cut onions in half and cut carrots into 2-inch slices and the add to pot until slightly browned.
Step 3
Remove onions and carrots from pot and replace them with your chuck roast. Sear meat on all sides until browned and remove to a plate. (Add extra oil to pot if needed)
Step 4
Turn heat on high and deglaze the pot with some beef stock, scraping the bottom to get all of that flavor up.
Step 5
When the bottom of the pan is deglazed, place the roast back into the pot and add the rest of the beef stock to cover the meat halfway. Add onions, carrots, thyme, and rosemary to the pot.
Step 6
Place lid on pot and roast in the oven for 3-4 hours. Divide servings into meal prep containers for the week!
Creamy Salmon Fettuccini
Fill up that belly with this favorite comfort meal of mine. Perfect for those rainy nights!
Instructions
Step 1
Wash Your Hands!
Step 2
Cook fettuccine in a large pot of boiling salted water. Reserve 1 cup of pasta water and then drain once done. Whisk together alfredo sauce and ½ cup of the reserve water until smooth in a separate pan and set aside on low heat to keep warm.
Step 3
Heat oil in a nonstick skillet over medium-high. Pat salmon dry; season with salt and pepper. Cook, until a deep golden-brown crust forms on the skin, 5 to 6 minutes. Turn fish over and cook for an additional 2 to 3 minutes on medium heat. Set salmon aside and add pasta and spinach to alfredo sauce until noodles are covered.
Step 4
Top pasta with salmon fillets and serve hot or store additional servings in meal prep containers!
Cajun Chicken w/ rice & mushroom gravy
(285 calories)
So much flavor packed into this simple and savory meal that is a fan favorite for dinner!
Instructions
Step 1
Wash Your Hands!
Step 2
Wash and pat chicken dry. Season with onion powder, garlic powder, black pepper, dried garlic, and Cajun seasoning. Drizzle some grapeseed oil over chicken and combine all ingredients. (For best results marinate chicken overnight).
Step 3
Turn stove to medium-high heat and cook chicken on both sides until golden brown. Bring 1-1/2 cups of water to a boil in a medium pot. Add 1 cup of rice and bring heat to low. Cover with lid and let sit for 15-18 minutes.
Step 4
Sauté mushrooms for 4 minutes on medium high heat and then add salt and pepper. Bring stove back down to medium and add butter. Once melted add 1/4 cup of flour and stir until lightly toasted. Add 1 cup of water along with chicken stock and 1 tbsp Worcestershire sauce. Bring to a slow simmer.
Step 6
Once done add rice to plate and top it with chicken and savory mushroom gravy!
Dairy-free Overnight Oats
Meal prepping this breakfast for on the go is a game changer!
Instructions
Step 1
Wash Your Hands!
Step 2
Add oats and milk into mason jar and stir.
Step 3
Layer yogurt, raspberries, blueberries, and granola on top.
Step 4
Refrigerate overnight and enjoy the next morning!
(Repeat Step 2 and Step 3 by filling additional mason jars)
Banana Fudge Overnight Oats
Where are my chocolate fudge lovers?
Instructions
Step 1
Wash Your Hands!
Step 2
Add oats and milk into mason jar and stir.
Step 3
Layer yogurt, peanut butter, bananas, cranberries, and almonds on top.
Step 4
Refrigerate overnight and enjoy the next morning!
(Repeat Step 2 and Step 3 by filling additional mason jars)
Breakfast Casserole
This easy Breakfast Casserole recipe is made with eggs, sausage, and cheese and only takes a few minutes to prep. Let the oven do the hard work.
Instructions
Step 1
Wash Your Hands!
Step 2
Preheat oven to 350 degrees. Combine the eggs, milk, cheese and salt and pepper in a large bowl.
Step 3
Heat a large skillet over medium heat. Add sausage and cook until browned. Drain the grease from sausage and then add the sausage to the bowl with the egg mixture.
Step 4
Add the bell peppers and onions to the same skillet the sausage was cooked in and sauté for 2- 3 minutes. Add to the bowl with the eggs and stir everything together.
Step 5
Pour mixture into greased 9x13’’ pan and bake for 40-50 minutes. Garnish with parsley (optional).
Honey Teriyaki Chicken
This teriyaki chicken tastes better than takeout!
Instructions
Step 1
Wash Your Hands!
Step 2
For the marinade: Combine the soy sauce, oil, sugar, ginger, sesame seeds, garlic and 1/2 teaspoon salt in a large resealable plastic bag. Add Chicken to the marinade and refrigerate overnight for maximum flavor.
Step 3
Remove the chicken from the bag (be sure to reserve extra marinade for later), and transfer to a large non-stick pan over medium-high heat. Sauté chicken on both sides for 5 minutes.
Step 4
Remove Chicken from pan and set aside. Cut into bite size pieces and add reserved marinade back into pan. Add 1 1/2 tbsp butter and stir until thickened. Add chicken back to pan and simmer until done.
Step 5 (optional)
Serve chicken over white rice with broccoli.
Turkey Baked Ravioli
Satisfy that appetite with this Italian favorite!
Instructions
Step 1
Wash Your Hands!
Step 2
Preheat oven to 450 degrees.
Step 3
Cook and break apart ground turkey in a large skillet over medium-high heat. Drain grease, then stir in the spaghetti sauce.
Step 4
Spread 1/3 of the sauce in the bottom of large baking dish. Arrange half of the ravioli over the sauce. Sprinkle 1/2 of the mozzarella cheese and 1/2 of the Monterey Jack cheese over the ravioli. Repeat layers and cover with aluminum foil.
Step 5
Bake for 30 minutes. Once done serve with parmesan cheese on top or store in meal prep containers for later!
Sesame Chicken Wings
Everyone would agree that wings are a super appetizer for gatherings and parties, right?
Instructions
Step 1
Wash Your Hands!
Step 2
Preheat oven to 350 degrees.
Step 3
In a large plastic bag or glass dish, combine all ingredients to create a wet marinade. Add chicken wings to the bag and refrigerate for 2-3 hours or overnight.
Step 4
Remove chicken to a shallow rack in a baking pan; discard marinade.
Step 5
Bake, uncovered, at 350° for 30 minutes. Turn and bake about 20 minutes longer or until tender. Garnish with green onions or parsley (optional)
Nashville Hot Chicken Cheesesteak
Spicy buffalo chicken with melty cheese, toasty French bread, and creamy homemade ranch sauce.
Instructions
Step 1
Wash Your Hands!
Step 2
Cut chicken breast into bite size pieces and season with salt and pepper. Next, over medium heat add 2 tbsp of oil to a large skillet. Cook chicken for 6-8 minutes.
Step 3
Add Nashville sauce to chicken and stir until well coated. Cook for an additional 2-3 minutes. Once done remove from stove and set aside.
Step 4
Toast your hoagie rolls separate, then layer portions of your chicken, mozzarella, and blue cheese on top. Place cheesesteaks under a low broil until cheese melts and drizzle homemade ranch on top before serving.
Step 5
What are you waiting for? Dig in!
Spaghetti & Turkey Meatballs
Turkey meatballs over beef or pork are a go to in saving calories while simultaneously providing your taste buds with superior flavor.
Instructions
Step 1
Wash Your Hands!
Step 2
Tear bread into tiny pieces.
Mix the bread, turkey, egg, parsley, Parmesan, salt, pepper, half of the onion, and half of the garlic. Form into golf ball–size balls.
Step 3
Heat half of the olive oil in a large nonstick skillet or sauté pan and cook the meatballs over medium heat until well browned. Set aside.
Heat the remaining tablespoon of olive oil in a saucepan and cook the remaining onion and garlic over medium heat until translucent.
Add the tomatoes and bring to a simmer.
Step 4
Add the meatballs and cook for 15 to 20 minutes.
Cook the pasta according to the package instructions until al dente.
Step 5
Divide meal among 6 plates or bowls, top with meatballs and sauce, and garnish with parsley and Parmesan.