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Grilled Salmon with Sour Cream Dill Sauce

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Let’s dive into this mouth-watering Grilled Salmon with Sour Cream Dill Sauce recipe that will have you savoring every bite. It’s perfect for those busy weeknights when you crave something wholesome yet quick to prepare. Let’s get cooking!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 648kcal | Carbohydrates: 26g | Protein: 62g | Fat: 34g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 12g | Cholesterol: 190mg | Sodium: 749mg | Potassium: 2.353mg | Fiber: 6g | Sugar: 13g | Vitamin A: 1.448IU | Vitamin C: 101mg | Calcium: 180mg | Iron: 5mg
grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Nutritional Goodness:

Salmon is packed with omega-3 fatty acids, which are fantastic for heart health. Combined with the creamy yet light sour cream dill sauce, you’re getting a dose of vitamins, minerals, and a satisfying meal without any guilt.

Get ready to impress yourself and anyone lucky enough to join you at the dinner table. This Grilled Salmon with Sour Cream Dill Sauce is sure to become a staple in your healthy meal rotation. Happy cooking!

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon Fillets: Rich in Omega-3 fatty acids, high-quality protein, and essential vitamins like B12, D, and selenium. Omega-3s are fantastic for heart health, reducing inflammation, and boosting brain function. The high protein content supports muscle repair and growth, while vitamins and minerals enhance overall well-being.
  • Sour Cream: Contains probiotics, calcium, and vitamins A and D. Probiotics promote a healthy gut microbiome, while calcium and vitamins strengthen bones and support immune function. Sour cream adds a creamy texture without being overly heavy.
  • Lemon Juice: High in Vitamin C, antioxidants, and citric acid. Vitamin C boosts your immune system, helps with iron absorption, and supports skin health. The antioxidants in lemon juice protect your cells from damage, and citric acid aids in digestion.
  • Dill: Fresh dill not only enhances the flavor but also provides antioxidants and anti-inflammatory benefits. It supports bone health and boosts your immune system.
  • Cherry Tomatoes: Cherry tomatoes are also low in calories and their heir natural sweetness and tanginess add a delightful burst of flavor to any dish.
  • Cucumber: Their crisp texture and refreshing taste make them a perfect addition to this dish.
cutting board with sour cream, cherry tomatoes, lemon, cucumbers, fresh dill, and seasonings

Easy Recipe Steps to Grill Salmon

  1. Prep Your Salmon: Place your beautiful salmon fillets on a plate. Drizzle them with olive oil sprinkle it with a little bit of salt.
  2. Fire Up the Grill: Preheat your grill to medium-high heat. If you don’t have a grill, no worries! You can use a grill pan on your stovetop or even a regular saute pan.
  3. Grill Time: Place the salmon fillets skin-side down on the hot grill. Cook for about 4-5 minutes per side, depending on the thickness of your fillets. You’ll know they’re ready when they flake easily with a fork. Oh, the aroma is going to be divine!
  4. Make the Magic Sauce: While your salmon is grilling, let’s whip up the star of the show – the sour cream dill sauce! In a small bowl, mix together the sour cream, fresh dill, lemon juice, and seasonings. Stir it up until it’s smooth and creamy. Taste and adjust the flavors as needed.
  5. Plate and Enjoy: Once your salmon is grilled to perfection, place it on a plate and generously spoon the sour cream dill sauce over the top. Enjoy with a side of cherry tomatoes and cucumbers. Garnish with a few extra sprigs of dill and a lemon wedge if you’re feeling fancy.

Reference the recipe card below for detailed instructions.

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Meal Prep Tips

  • Pre-Make the Sauce: Whip up the sour cream dill sauce (sour cream, fresh dill, lemon zest, honey) and store it in a covered container. This not only saves time but also lets the flavors meld together beautifully.
  • Portion Control: Portion out the salmon fillets and sauce into meal prep containers.This makes it easy to grab a perfectly portioned, balanced meal. 
  • Quick Reheating Tips: To reheat grilled salmon, use a low setting in the microwave or reheat in a skillet over low heat. This prevents the salmon from drying out and keeps it tender and flavorful.
  • Make Extra Sauce: Double the sauce recipe and use it throughout the week. The sour cream dill sauce is versatile and can be used as a dip for veggies, a spread for sandwiches, or a topping for other proteins.
grilled salmon with dill sauce, cherry tomatoes, and cucumbers
grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Grilled Salmon with Sour Cream Dill Sauce

Quick and nutritious, this Grilled Salmon with Sour Cream Dill Sauce combines tender marinated salmon with a creamy, tangy sauce for a delicious, healthy meal perfect for busy weeknights.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Calories 648 kcal

Equipment

  • knife
  • cutting board
  • grill (or indoor grill pan)
  • mixing bowl

Ingredients
  

  • 10 oz salmon
  • 1 cup cherry tomatoes (diced)
  • 1 cucumber (diced)
  • 1/4 cup sour cream
  • 1 lemon (juiced)
  • 1 teaspoon fresh dill (chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 teaspoon olive oil

Instructions
 

  • Prep Your Salmon: Place your beautiful salmon fillets on a plate. Drizzle them with olive and a sprinkle of salt.
  • Fire Up the Grill: Preheat your grill to medium-high heat. If you don't have a grill, no worries! You can use an indoor grill pan on your stovetop or a regular saute pan.
  • Grill Time: Place the salmon fillets skin-side down on the hot grill. Cook for about 4-5 minutes per side, depending on the thickness of your fillets. You'll know they are ready when they flake easily with a fork.
  • Make the Magic Sauce: While your salmon is grilling, let's whip up the star of the show!-the sour cream dill sauce. In a small bowl, mix together the sour cream, fresh dill, lemon juice, and seasonings. Stir it up until it;=;s smooth and creamy.
  • Plate and Enjoy: Once your salmon is grilled, place it on a plate and generously spoon the sour cream dill sauce on top and enjoy with fresh cherry tomatoes and cucumbers.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 648kcalCarbohydrates: 26gProtein: 62gFat: 34gSaturated Fat: 9gPolyunsaturated Fat: 8gMonounsaturated Fat: 12gCholesterol: 190mgSodium: 749mgPotassium: 2.353mgFiber: 6gSugar: 13gVitamin A: 1.448IUVitamin C: 101mgCalcium: 180mgIron: 5mg

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Frequently Asked Questions

How do I know when the salmon is fully cooked?

The salmon is fully cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). Cooking time is usually about 4-5 minutes per side, depending on the thickness of the fillets.


What can I use as a substitute for fresh dill?

If you don’t have fresh dill, you can use dried dill. Use about one-third the amount of dried dill as you would fresh dill. You can also experiment with other herbs like parsley or chives for a different flavor profile.


Can I use Greek yogurt instead of sour cream for the sauce?

Yes, Greek yogurt is a great substitute for sour cream. It will give you a similar creamy texture with a bit more tang and additional protein.

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Grilled Chicken Burger Patties

chicken burger patties

Chicken burgers offer a delicious and healthier alternative to traditional beef burgers, perfect for those looking to maintain a balanced diet without sacrificing flavor. Made with lean ground chicken, these burgers are packed with protein and lower in fat, making them a smart choice for anyone focusing on their health. Whether enjoyed on a bun, in a lettuce wrap, or paired with nutritious sides, chicken burgers are a satisfying option that fits well into a healthy lifestyle.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 444kcal | Carbohydrates: 24g | Protein: 46g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 196mg | Sodium: 844mg | Potassium: 1.526mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2.259IU | Vitamin C: 109mg | Calcium: 107mg | Iron: 4mg

chicken burger patties

Why You’ll Enjoy This

  • Lean Protein: Chicken is a lean protein source, lower in fat compared to beef or pork burgers. It provides essential nutrients like protein, which is vital for muscle repair and growth.
  • Versatility: Ground chicken is incredibly versatile, allowing you to season it in various ways to suit different tastes and cuisines. Whether you prefer Mediterranean flavors with herbs and citrus or a spicier kick with chili and paprika, chicken burgers can accommodate a wide range of flavor profiles.
  • Lighter Option: For those watching their calorie intake, chicken burgers offer a lighter alternative to traditional beef burgers. They can be paired with healthier sides like salads or grilled vegetables for a balanced meal.
  • Juiciness: When cooked properly, chicken burgers can be juicy and flavorful. Adding ingredients like Greek yogurt or minced vegetables helps retain moisture, ensuring a delicious bite every time.
  • Grilling Perfection: Chicken burgers cook relatively quickly on the grill, making them perfect for weeknight meals or backyard gatherings. Grilling enhances their flavor with a slight smokiness, adding depth to each bite.
  • Customizable Toppings: Just like beef burgers, chicken burgers can be topped with a variety of toppings and sauces to suit personal preferences. From avocado slices and melted cheese to tangy barbecue sauce or a dollop of guacamole, the options are endless.
  • Healthier Living: Choosing chicken burgers as part of a balanced diet supports overall health goals, providing essential nutrients without excess saturated fats commonly found in beef burgers.

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Ingredients and Swaps

  • Ground Chicken: Lean and versatile, ground chicken provides a lighter alternative to beef or pork. For a different twist, try ground turkey or even a mix of ground chicken and turkey.
  • Greek Yogurt: Adds moisture and a tangy flavor. Substitute with sour cream or a dairy-free yogurt alternative like coconut or almond yogurt for a lactose-free option.
  • Panko Breadcrumbs: Provides texture and helps bind the patties. For a gluten-free option, use gluten-free breadcrumbs or ground oats.
  • Lemon Juice: Adds brightness and acidity. Lime juice can be used as a substitute for a slightly different citrus flavor.
  • Orange Bell Pepper: Adds sweetness and crunch. Substitute with red or yellow bell peppers for a different color and flavor profile.
  • Garlic: Minced garlic adds depth of flavor. For a milder taste, use roasted garlic or garlic powder.
  • Cilantro and Green Onions: Fresh herbs that add freshness and a pop of color. Substitute cilantro with parsley if preferred, and use chives or regular onions instead of green onions.
  • Smoked Paprika: Adds a subtle smokiness. Regular paprika or a pinch of cayenne pepper can be used for a spicier kick.

chicken burger ingredients

The Cooking Method:

  1. Combine Ingredients: In a mixing bowl, combine all the ingredients and mix well. Make sure the ground chicken is cold to help it bind better with the other ingredients. Mixing with your hands can also help ensure everything is evenly distributed.
  2. Form Patties: Divide the chicken mixture into 4 large patties. Wet your hands slightly before shaping the patties to prevent the mixture from sticking to your hands. Aim for even thickness to ensure uniform cooking.
  3. Preheat Grill: Heat a grill or grill pan on medium heat. Preheating ensures you get those desirable grill marks and helps prevent the patties from sticking. Oil the grill grates lightly to further prevent sticking.
  4. Cook Patties: Cook the patties for about 4 to 5 minutes on one side, then flip and continue to cook for another 3 to 4 minutes until they reach an internal temperature of 165°F. Use a meat thermometer to check the internal temperature to ensure the patties are fully cooked. Avoid pressing down on the patties while cooking to keep them juicy.
  5. Serve: Serve the patties with your choice of hamburger buns, lettuce wraps, or with a side of roasted vegetables. Toasting the buns on the grill adds an extra layer of flavor. Pairing with fresh toppings like avocado or a dollop of Greek yogurt can enhance the overall taste.

Reference the recipe card below for detailed instructions.

chicken burger patties on grill

chicken burger patties

Ways to Mix it Up

  • Flavor Variations: Experiment with different herbs and spices like thyme, basil, or cumin to change up the flavor profile.
  • Cheese Stuffed Patties: Add a slice of cheese or a spoonful of feta cheese inside each patty for a gooey surprise.
  • Bread Crumb Varieties: Swap panko breadcrumbs for crushed nuts like almonds or walnuts for a crunchy texture.
  • Sauce Toppings: Top patties with barbecue sauce, tzatziki, or a homemade pesto for a personalized touch.
  • Bun Alternatives: Serve patties over a bed of mixed greens, in a lettuce wrap, or alongside quinoa or brown rice for a healthier option.
  • Spicy Kick: Mix chopped jalapeños or chili flakes into the chicken mixture for a spicy twist.

chicken burger patties

Grilled Chicken Burger Patties

This recipe creates flavorful chicken patties infused with Greek yogurt, citrus, and herbs, perfect for grilling and serving with your choice of buns or alongside fresh vegetables.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 2
Calories 444 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 1 lb ground chicken
  • 1/4 cup greek yogurt
  • 1/2 cup panko breadcrumbs
  • 1 lemon (juiced)
  • 1 orange bell pepper (diced)
  • 3 garlic cloves (minced)
  • 1/4 cup cilantro (chopped)
  • 1/4 cup green onions (chopped)
  • 1/4 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Mix it Up: In a mixing bowl, combine all the ingredients and mix well. Shape the chicken mixture into 4 large patties.
  • Fire Up the Grill: Heat a grill or grill pan on medium heat. Cook the patties for about 4 to 5 minutes on one side, then flip and cook for another 3 to 4 minutes, ensuring they reach an internal temperature of 165°F.
  • Serve and Enjoy: Serve these flavorful patties on hamburger buns, wrapped in crisp lettuce, or alongside some roasted veggies for a tasty meal!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 444kcalCarbohydrates: 24gProtein: 46gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 196mgSodium: 844mgPotassium: 1.526mgFiber: 4gSugar: 6gVitamin A: 2.259IUVitamin C: 109mgCalcium: 107mgIron: 4mg

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Frequently Asked Questions

Can I use ground turkey instead of ground chicken?

Yes, ground turkey is a suitable substitute and offers a similar lean protein option.


Can I make these patties ahead of time?

Yes, you can prepare the patties ahead and refrigerate them until ready to cook, or freeze them for longer storage.


How can I cook these patties without a grill? 

You can pan fry these patties by heating a skillet over medium-high heat with a little oil. Cook patties for about 4-5 minutes per side, or until golden brown and cooked through.

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Vibrant Grilled Veggies Delight

grilled veggies with basil pesto sauce

Summer is the perfect time to embrace healthy eating and quick meal prepping, and what better way to do so than by grilling a rainbow of fresh vegetables? Introducing our Vibrant Veggie Grill Delight—a simple, delicious, and nutritious recipe that will add a burst of color and flavor to your summer meals. This easy-to-make dish is perfect for those looking to incorporate more veggies into their diet while enjoying the delightful flavors that grilling brings.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 103kcal | Carbohydrates: 12g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 182mg | Potassium: 570mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1.965IU | Vitamin C: 65mg | Calcium: 55mg | Iron: 3mg

grilled veggies with basil pesto sauce

Why Grilling Veggies is a Game-Changer

Grilling vegetables is not only quick and easy, but it also enhances their natural flavors, giving them a smoky, caramelized taste that’s hard to resist. By grilling a variety of vegetables, you’re adding a medley of colors to your plate, which is not only visually appealing but also nutritionally beneficial. Each color represents different vitamins, minerals, and antioxidants, making your meal both beautiful and healthful.

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The Beauty of a Colorful Plate

A plate full of colorful grilled vegetables isn’t just pleasing to the eye—it’s also a powerhouse of nutrition. The different colors of the vegetables signify a variety of nutrients:

  • Green (Asparagus, Zucchini): Rich in vitamins K and C, folate, and fiber.
  • Yellow (Yellow Squash): Packed with vitamins A and C, magnesium, and potassium.
  • Red (Mini Bell Pepper, Cherry Tomatoes): High in vitamins A, C, and antioxidants like lycopene.
  • Purple (Red Onion): Full of vitamins C and B6, folate, and antioxidants.

By enjoying this colorful medley, you’re treating your body to a wide range of health benefits, all while delighting your taste buds.

Meal Prep Hack: Basil Pesto Sauce

One of the best ways to elevate your grilled veggies without much effort is by using pre-made basil pesto sauce. This vibrant, flavorful sauce adds a deliciously herby kick to your vegetables, making them even more irresistible. By opting for pre-made pesto, you save time and effort, making this dish even more convenient for your busy summer days.

variety of vegetables

Simple Steps to a Flavorful Feast

  1. Prep Time! Rinse all your veggies thoroughly and get them ready for the grill:

  • Asparagus: Trim off one inch of the ends.
  • Zucchini & Yellow Squash: Slice them lengthwise.
  • Portobello Mushrooms: Slice into thick, hearty strips.
  • Red Onions: Slice into beautiful rounds.
  • Cherry Tomatoes: Skewer them for easy grilling.

  • 2. Get Saucy! Drizzle the veggies with olive oil and sprinkle with salt for that perfect flavor boost.
  • 3. Grill & Chill: Preheat your grill or grill pan to medium-high heat. Cook the vegetables for about 3 to 5 minutes on each side, or until they’re as tender and charred as you like.
  • 4. Plate & Pesto: Arrange the grilled veggies on a serving plate and drizzle generously with basil pesto sauce.

Reference the recipe card below for detailed instructions.

grilled veggies

Perfect Pairings for Vibrant Veggie Grill Delight

The Vibrant Veggie Grill Delight is a versatile dish that pairs wonderfully with a variety of sides, proteins, and beverages. Here are some pairing tips to enhance your meal and create a delightful dining experience:

  • Grilled Chicken Breast: Seasoned simply with salt, pepper, and a squeeze of lemon, grilled chicken complements the fresh flavors of the veggies without overpowering them.
  • Salmon Fillets: Marinated in a blend of olive oil, garlic, and herbs, grilled salmon adds a rich, savory note that pairs beautifully with the smoky vegetables.
  • Quinoa or Chickpeas: For a plant-based protein option, serve your veggies with a side of fluffy quinoa or roasted chickpeas. Both add texture and protein, making the meal hearty and satisfying.

grilled veggies

grilled veggies with basil pesto sauce

Vibrant Grilled Veggies

Grill a colorful medley of asparagus, zucchini, yellow squash, bell peppers, portobello mushrooms, red onions, and cherry tomatoes, then drizzle with basil pesto for a vibrant, healthy summer dish.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Side Dish
Cuisine American
Servings 6
Calories 103 kcal

Equipment

  • knife
  • cutting board
  • grill

Ingredients
  

  • 1 bunch asparagus
  • 1 yellow squash
  • 1 zucchini
  • 5 mini bell peppers
  • 1 red onion
  • 1 pint cherry tomatoes
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 3 tablespoons basil pesto

Instructions
 

  • Prep Time! Rinse all your veggies thoroughly and get them ready for the grill:
    -Asparagus: Trim off one inch of the ends.
    -Zucchini & Yellow Squash: Slice them lengthwise.
    -Portobello Mushrooms: Slice into thick, hearty strips.
    -Red Onions: Slice them into rounds.
    -Cherry Tomatoes: Skewer them for easy grilling.
  • Get Saucy! Drizzle the veggies with olive oil and sprinkle with salt for that perfect flavor boost.
  • Grill & Chill: Preheat your grill or grill pan to medium-high heat. Cook the vegetables for about 3 to 5 minutes on each side, or until they’re as tender and charred as you like.
  • Plate & Pesto: Arrange the grilled veggies on a serving plate and drizzle generously with basil pesto sauce.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 103kcalCarbohydrates: 12gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gCholesterol: 1mgSodium: 182mgPotassium: 570mgFiber: 4gSugar: 7gVitamin A: 1.965IUVitamin C: 65mgCalcium: 55mgIron: 3mg

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Frequently Asked Questions

Do I need a grill to make this recipe?

While a grill is ideal, you can also use a grill pan on your stovetop or an oven broiler. Both methods will give you deliciously charred vegetables.


What if I don’t have basil pesto sauce?

If you don’t have basil pesto sauce, you can use other sauces like chimichurri, tahini, or a simple balsamic glaze. Homemade pesto is also an easy option if you have fresh basil, garlic, nuts, and olive oil.


How do I prevent the vegetables from sticking to the grill?

Ensure your grill is clean and preheated. Lightly coat the vegetables with olive oil before grilling to prevent sticking.

Posted on

July 8 Weekly Meal Plan

stuffed primavera chicken

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Yogurt with Balsamic Pears Stuffed Primavera Chicken Baked Orange Ginger Salmon
Tues Savory Bread Pudding Baked Crispy Chicken Tenders Grilled Steak with Corn Medley
Wed Yogurt with Balsamic Pears Stuffed Primavera Chicken Baked Orange Ginger Salmon
Thurs Savory Bread Pudding Baked Crispy Chicken Tenders Grilled Steak with Corn Medley
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Pre-heat the oven to 400F.
  2. Next, prepare the items that require the oven such as the savory bread pudding, primavera stuffed chicken breasts, oven-baked chicken tenders, salmon and snow peas, and roasted corn with potato hash. (Note: the recipe for the chicken tenders indicates baking it at 425F, however, to streamline the oven temperature for all of the other recipes, you can cook it at 400F. Just be sure to monitor the internal temperature of the chicken and make sure it reaches 165F)
  3. Meanwhile, start preparing the items that require the stovetop such as the balsamic pears with almonds and the grilled balsamic steak.
  4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: The yogurt can be served chilled, while the bread pudding can be reheated in the microwave
  • Lunch: Both the stuffed chicken breast and tenders can be reheated in the oven while the salad and veggie sticks can be served chilled
  • Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

  • Yogurt: Feel free to use apples instead of pears and also toast any kind of nuts you have on hand
  • Snow Peas: If you can’t find snow peas, you can use snap peas or any other non-starchy vegetable such as asparagus or green beans
  • Steak: Instead of regular potatoes, you can also roast butternut squash or sweet potato.
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

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Equipment

Recommended Kitchen Tools & Cooking Utensils

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Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Posted on

July 1 Weekly Meal Plan

shrimp and pineapple kebabs

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Cheese Omelette Air Fryer Shrimp Kebabs Air Fryer Sweet and Sour Wings
Tues Peach Crisp Celery Chicken Salad Wrap Grilled Peach and Steak Salad
Wed Cheese Omelette Air Fryer Shrimp Kebabs Air Fryer Sweet and Sour Wings
Thurs Peach Crisp Celery Chicken Salad Wrap Grilled Peach and Steak Salad
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Start by preparing the recipes that require the Air Fryer such as the chicken wings and shrimp kebab.
  2. Next, cook the grilled steak stove top grill.
  3. Meanwhile, cook the cheese omelette and peach crisp on the stove.
  4. Finally, assemble celery chicken salad wrap.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave.
  • Lunch: The shrimp kebabs can be reheated in the microwave. Serve the celery chicken salad chilled
  • Dinner: Both meals can be reheated in the microwave. Serve the salad ingredients chilled

Extra Flavors and Substitutions

  • Omelette: Feel free to enjoy with sliced avocado for healthy fats
  • Peach Crisp: Serve with yogurt for added protein
  • Kebabs: Feel free to include other vegetables such as zucchini, squash, or mushrooms.
  • Chicken Wings: Feel free to use chicken tenderloins for a leaner protein option
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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Grilled Lemon Pesto Chicken

grilled lemon chicken breasts

Don’t hesitate to give this easy grilled lemon pesto chicken a try! It’s a quick and nutritious option that’s sure to become a favorite in your household. Not only is it simple to prepare, but it’s also packed with flavor and nutrients, making it a win-win for your taste buds and your health. Happy grilling!

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Calories: 434kcal | Carbohydrates: 8g | Protein: 51g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 148mg | Sodium: 651mg | Potassium: 914mg | Fiber: 2g | Sugar: 3g | Vitamin A: 913IU | Vitamin C: 31mg | Calcium: 92mg | Iron: 1mg

grilled lemon chicken breasts
Screenshot

Why This Recipe is a Must-Try:

  • Nutrient-Rich: Chicken breasts are a great source of lean protein, essential for muscle repair and growth. The basil pesto adds a dose of healthy fats and antioxidants from the basil, nuts, and olive oil.
  • Flavorful and Aromatic: The combination of lemon and pesto creates a vibrant, fresh taste that elevates the chicken, making it anything but ordinary.
  • Time-Saving: Using a premade basil pesto is a fantastic meal prep hack. It saves time without compromising on flavor. You can find high-quality pesto at most grocery stores, and it’s a great pantry staple to have on hand for a quick flavor boost in various dishes.
  • Versatile: This recipe is incredibly flexible. Whether you’re meal prepping for the week, hosting a barbecue, or simply looking for a quick and healthy dinner option, this grilled chicken fits the bill perfectly.

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Ingredients You’ll Need

  • Chicken Breasts: Chicken breasts are a lean source of protein, essential for muscle growth and repair. They are versatile and absorb flavors well when marinated. You can substitute chicken thighs for a juicier alternative, though they contain more fat. For a vegetarian option, use tofu or portobello mushrooms.
  • Lemon: Lemon juice adds a fresh, zesty flavor and helps to tenderize the chicken by breaking down the proteins in the meat. Lime juice can be used for a different citrus flavor. If citrus is not preferred, a splash of apple cider vinegar can provide the needed acidity.
  • Basil Pesto Sauce: Pesto adds a rich, aromatic flavor from the basil, garlic, nuts, and cheese. It also provides healthy fats from the olive oil, enhancing the overall taste of the chicken. If you don’t have basil pesto, you can use sun-dried tomato pesto, arugula pesto, or a store-bought marinade of your choice. For a dairy-free version, use a vegan pesto.

chicken breasts with basil pesto and lemon

How to Grill Lemon Pesto Chicken

  1. In a small bowl, mix together the basil pesto with the juice of a lemon. Place your chicken breasts in a Ziploc bag or mixing bowl and marinate the chicken with the pesto sauce for at least one hour or overnight. This allows the flavors to deeply penetrate the meat, ensuring every bite is bursting with taste.
  2. Heat up a grill over medium-high heat. Grill the chicken on each side for about 5 to 7 minutes. Depending on the thickness of your chicken, continue to fully cook until it reaches an internal temperature of 165°F.
  3. Once cooked, remove the chicken from the grill and let it rest for a few minutes before slicing into strips. This step is crucial as it allows the juices to redistribute, making the chicken more tender and juicy.
  4. Serve your grilled lemon pesto chicken with your choice of sides such as grilled veggies, potato salad, or a side salad. This versatile dish pairs well with a variety of accompaniments, making it a fantastic centerpiece for any meal.

Reference the recipe card below for detailed instructions.

grilled chicken breasts
Screenshot

Meal Prep Tips for Grilled Chicken

  • Yogurt Marinade: To tenderize and add a creamy texture, mix Greek yogurt with the lemon juice and pesto for a creamy marinade that further tenderizes the chicken and adds a tangy flavor.
  • Alternative Cooking Methods: If grilling is not an option, you can bake the marinated chicken in the oven at 375°F for 25-30 minutes, or cook it in a skillet on the stovetop until fully cooked.
  • Platter Presentation: Arrange the sliced grilled chicken on a large serving platter. Garnish with fresh basil leaves, lemon slices, and a drizzle of extra pesto sauce. Sprinkle some grated Parmesan cheese on top for an elegant touch.
  • Recommended Side Dishes: Enjoy with grilled veggies such as zucchini, bell peppers, and cherry tomatoes. You can also enjoy it with a classic cold potato salad with a creamy dressing. Other options include a delicious mediterranean couscous salad topped with red onions, cucumber, olives, and feta cheese.

grilled lemon chicken breasts
Screenshot

grilled lemon chicken breasts

Grilled Lemon Pesto Chicken

Grilled Lemon Pesto Chicken: Tender chicken breasts marinated in zesty lemon and aromatic basil pesto, grilled to perfection and served with your choice of sides for a delicious and nutritious meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine American
Servings 2
Calories 434 kcal

Equipment

  • mixing bowl
  • tongs
  • grill

Ingredients
  

  • 1 lb chicken breasts
  • 1 lemon
  • 1/3 cup basil pesto

Instructions
 

  • In a small bowl, combine the zesty lemon juice with the flavorful basil pesto.
  • Place your chicken breasts in a Ziploc bag or mixing bowl and let them soak up the delicious pesto marinade for at least an hour, or even better, overnight!
  • Fire up your grill to medium-high heat. Grill the chicken for about 5 to 7 minutes on each side, making sure it’s fully cooked to an internal temperature of 165°F.
  • Once done, let the chicken rest for a few minutes, then slice into strips. Serve with your favorite sides like grilled veggies, potato salad, or a fresh side salad, and dig in!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 434kcalCarbohydrates: 8gProtein: 51gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 148mgSodium: 651mgPotassium: 914mgFiber: 2gSugar: 3gVitamin A: 913IUVitamin C: 31mgCalcium: 92mgIron: 1mg

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Frequently Asked Questions

How do I prevent the chicken from sticking to the grill?

Preheat the grill, oil the grates, and avoid moving the chicken too soon. Let it cook on one side for a few minutes before flipping.


How should I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop.


How can I adjust the flavor?

Add extra herbs, spices, or swap the lemon juice for lime or orange juice. You can also mix in a bit of honey or maple syrup for sweetness.

Posted on

June 24 Weekly Meal Plan

cilantro steak

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

French Toast Muffins Mini Pesto Shrimp Pizzas Grilled Cilantro Steak and Cauliflower
Tues Sausage English Muffin Chicken Pesto Wrap Air Fryer Orange Glazed Chicken and Broccoli
Wed French Toast Muffins Mini Pesto Shrimp Pizzas Grilled Cilantro Steak and Cauliflower
Thurs Sausage English Muffin Chicken Pesto Wrap Air Fryer Orange Glazed Chicken and Broccoli
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Start by preparing the chicken thighs in the Air Fryer.
  2. Next, cook the chicken tenderloins and the steak on the stove top grill.
  3. Meanwhile, cook french toast muffins and the breakast sausage muffin in the oven.
  4. Finally, assemble the mini shrimp pizzas.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave. Serve the fruit chilled
  • Lunch: Both meals can be served chilled (or you can reheat the chicken pesto wrap in the microwave)
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Chicken Thighs: You can use chicken breasts or chicken tenderloins as a leaner option.
  • Pesto: Feel free to use sun-dried tomato pesto as an option
  • Sausage Patty: You can also use your choice of patty such as pork, beef, or turkey.
  • Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner option.
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Posted on

June 17 Weekly Meal Plan

round plate with egg rolls, sliced green cucumber, and shredded red cabbage

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Asparagus and Tomato Egg Frittata Air Fryer Beef Egg Rolls Salmon Piccata and Asparagus
Tues Baked Oats with Fruit Air Fryer Apricot Chicken and Broccoli Ground Beef Stir Fry
Wed Asparagus and Tomato Egg Frittata Air Fryer Beef Egg Rolls Salmon Piccata and Asparagus
Thurs Baked Oats with Fruit Air Fryer Apricot Chicken and Broccoli Ground Beef Stir Fry
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Start by preparing the items that require the oven such as the egg frittata, baked oats, and salmon with asparagus.
  2. Next, cook the apricot-glazed chicken in the Air Fryer.
  3. Meanwhile, cook the ground beef recipes on the stovetop. Set aside some of the ground beef for the eggrolls.
  4. Finally, assemble the eggrolls and cook them in the Air Fryer.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave.
  • Lunch: Both meals can be reheated in the microwave or Air Fryer. Serve the fresh veggie sides chilled.
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Asparagus: You can use broccolini as a substitute.
  • Baked Oats: Feel free to use your choice of fruit toppings.
  • Salmon: You can also use your choice of fish such as cod or halibut.
  • Chicken Feel free to use your choice cut of chicken such as chicken breasts or chicken tenderloins.
  • Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner option.
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Posted on

June 10 Weekly Meal Plan

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Sweet Potato Egg Frittata Air Fryer Shrimp Kebabs Sheet Pan Sausage with Roasted Veggies
Tues Air Fryer Honey Grapefruit Grilled Hawaiian Chicken Salad Ground Beef and Broccoli Stir Fry
Wed Sweet Potato Egg Frittata Air Fryer Shrimp Kebabs Sheet Pan Sausage with Roasted Veggies
Thurs Air Fryer Honey Grapefruit Grilled Hawaiian Chicken Salad Ground Beef and Broccoli Stir Fry
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Start by preparing the items that require the oven such as the sweet potato egg frittata and sheet pan sausage with veggies.
  2. Next, prepare the grapefruit in the Air Fryer. Once that cooks, prepare the shrimp kebabs and cook them in the Air Fryer.
  3. Meanwhile, cook the grilled chicken with pineapple on the stove top, followed by the ground beef stir fry.
  4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave, serve the yogurt chilled.
  • Lunch: The shrimp kebabs, grilled chicken, and pineapple can be reheated in the microwave. Serve the salad ingredients chilled.
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Sweet Potato: You can use regular potato or butternut squash as an alternative.
  • Chicken Feel free to use your choice cut of chicken such as chicken breasts or chicken tenderloins.
  • Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner option.
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Posted on

June 3 Weekly Meal Plan

shrimp quinoa salad

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

Spinach Egg Quesadilla Citrus Shrimp Quinoa Spinach Salad Cashew Chicken and Eggplant Stir Fry
Tues Cinnamon Toast Crunch Quinoa Steak Wrap with Air Fryer Eggplant Fries Chicken Quinoa Fried Rice
Wed Spinach Egg Quesadilla Citrus Shrimp Quinoa Spinach Salad Cashew Chicken and Eggplant Stir Fry
Thurs Cinnamon Toast Crunch Quinoa Steak Wrap with Air Fryer Eggplant Fries Chicken Quinoa Fried Rice
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Start by giving your steak a generous seasoning and grill it up on the grill pan until it’s perfectly done.
  2. While the steak is sizzling, get your eggplant fries ready and pop them into the Air Fryer for a crispy treat.
  3. Next, it’s time to whip up a delicious chicken and eggplant stir-fry on the stovetop.
  4. Meanwhile, cook up a flavorful batch of chicken quinoa fried rice.
  5. Now, onto breakfast! Prepare a tasty spinach egg quesadilla and some delightful cinnamon toast quinoa crunch.
  6. As your dishes cool down, assemble a fresh and vibrant shrimp quinoa salad with spinach.
  7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave, serve the strawberries chilled.
  • Lunch: The shrimp quinoa salad can be served chilled while, the steak wrap and eggplant fries can be reheated in the microwave.
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Cinnamon Toast Quinoa Crunch: Enjoy with a side of yogurt for added protein
  • Spinach: Feel free to use arugula or baby kale as a substitute
  • Eggplant: If you don’t like eggplant, you can substitute this with another non-starchy veggie such as yellow squash or zucchini
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms