Last week I spent a good part of my Sunday prepping simple, quality meals for my work week. I knew that my week was going to be busy and I wanted eat as many whole, healthy foods as possible. Preparation is key. Here’s what my weekly meal prep has been looking like lately! Give a few recipes a try and let me know what you think.
Breakfast Egg White Frittata Muffins
These little frittatas are perfect for breakfast during the week and can pretty much be be made anyway you want. These would be great with turkey sausage, cheese, onions, or bell peppers. I’ve shared the recipe on my blog and Instagram a few times because I love it that much – shout out to Simply Mander for the recipe idea. To prep for the week pack the number of mini-muffins you want and you’re good to go! I like to add a side with mine like asparagus, broccoli, fruit or toast!
Chicken Sausage Stir Fry
I made this a few weeks ago after wanting to try chicken sausage and I loved it! This recipe is simple and only takes about 10 minutes to make. All you need is four chicken sausage links, I used the Bilinski’s Andouille Chicken Sausage, a frozen vegetable stir fry blend, broccoli slaw, garlic, and soy sauce. Add 1 tablespoon of olive oil to the a large saucepan or wok and stir in garlic for a minute, cook the vegetables for about five minutes, add sausage, soy sauce and your favorite seasonings. Stir fry everything together until the veggies are fully cooked and the sausage is heated through. Makes three servings: 160 calories, 8 carbs, 18 protein, 6 fat.
Salmon, Black Beans & Rice, Asparagus
For a while I was burned out on salmon – it was my go-to when before adding chicken back into my diet – but we’re back! I really love salmon and keep mine pretty simple – top with lemon juice, dill, lemon pepper seasoning and bake in the oven at 350 degrees until fully cooked. On the side, I added a 45 grams of a black beans and rice medley I whipped together (recipe below) and 50 grams of grilled asparagus. One meal prep is 205 calories, 12 carbs, 24 protein, 7 fat.
Black Beans & Rice Medley
I ended up whipping this recipe together with the leftover black beans from our fajitas last week mixed with the already cooked rice I keep in the fridge. I seasoned the black beans with chili powder, garlic salt, and oregano and then mixed in some jasmine rice. Serve cold or hot!
Egg & Cottage Cheese Salad
This is an oldie but a goodie! I’m guessing this recipe will not appeal to everyone, but it’s easy and perfect during the warmer months. For this recipe you’ll need four hard boiled eggs and 2 1/2 cups of 2% cottage cheese. Slice the hard boiled eggs and combine with the cottage cheese. Pair with vegetables, fruits, or a healthy carb source. Makes three servings: 168 calories, 5 carbs, 19 protein, 7 fat.
Tuna Zucchini Noodle Salad
Here’s another recipe that I’ve recently shared, but I’m still loving it in my regular rotation of meals. It’s simple, easy, low carb, and high protein – everything people love in their meal preps. If you want to add more carbs to recipe, add in some jasmine rice or pair with oven baked or grilled red potatoes.
Chicken Meatballs with Bell Peppers
I’ve seen people meal prep meatballs for a while now and I finally jumped on the bandwagon. I made my mine with 16 ounces ground chicken, diced bell peppers, and added chili powder, garlic powder, and thyme. Evenly measure the meatballs so each one has the same nutritional content (or close to it) and bake at 425 degrees in muffin tins for even cooking. I had mine with pasta and zucchini noodles, and they were delicious! I’m definitely planning to make these more in the future.
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