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Jan 13 Weekly Meal Plan

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

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:

BreakfastLunchDinner
Mon

Egg Stuffed Bell PeppersBaked Harissa ChickenPistachio-crusted salmon with asparagus
TuesPomegranate Pistachio GranolaHot and Sour SoupInstant Pot Harissa Beef Stew
WedEgg Stuffed Bell PeppersBaked Harissa ChickenPistachio-crusted salmon with asparagus
ThursPomegranate Pistachio GranolaHot and Sour SoupInstant Pot Harissa Beef Stew
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

Preparation:

  1. Preheat the oven to 400°F for the Baked Egg Stuffed Bell Peppers, Baked Harissa Chicken Tenderloins, and Pistachio-Crusted Salmon with Asparagus. This ensures the oven is at the right temperature when you’re ready to start baking.
  2. Prepare the Instant Pot: Add the beef to the pot, followed by the chicken broth, harissa sauce, bay leaf, and salt. Then, top with the diced vegetables—including onions, garlic, baby carrots, turnips, and bell peppers. This will allow the beef stew to cook while you work on other dishes.

Cooking Phase 1: Oven Items

  1. Once the oven reaches 400°F, place the bell peppers with eggs, chicken tenderloins with turnips, and salmon with asparagus onto separate sheet pans and bake them according to their respective times. These items can cook simultaneously in the oven, maximizing efficiency.

Cooking Phase 2: Stove Tasks (while Instant Pot and Oven are working)

  1. Prepare the Hot and Sour Soup: While the oven and Instant Pot are working, heat oil in a soup pan on medium-high. Sauté the white onions, green onions, garlic, and mushrooms before adding the rest of the soup ingredients. Let the soup simmer while you move on to the next task.
  2. Make the Pomegranate Pistachio Granola: In a separate sauté pan, heat oil and toast the rolled oats. Once slightly golden, add the honey and cinnamon, followed by the pomegranate seeds and pistachios. Stir everything together and let it cool while finishing the soup.

Final Steps:

  1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 egg stuffed peppers can be reheated in the microwave, while the granola can be served chilled.
  • Lunch: Both meals can be reheated in the microwave.
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Pistachio: You can substitute with your choice of nuts
  • Harissa: You can substitute with sriracha or gochujang sauce
  • Asparagus: Feel free to use your choice of vegetables such as broccoli
  • Chicken: Replace with chicken breasts or chicken tenderloins for a leaner protein choice
  • 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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Supplemental
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Kitchen
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Recommended Kitchen Tools & Cooking Utensils

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Grocery Pantry
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Common Kitchen Terms

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Air Fryer Dijon Panko Crusted Salmon with Balsamic Asparagus and Feta

salmon with asparagus

Welcome to the world of simple, delicious, and healthy cooking! This Dijon Panko-Crusted Salmon with Roasted Balsamic Asparagus is the perfect recipe for beginner cooks looking to enjoy a nutritious meal that feels like a fine dining experience. Packed with protein, vibrant veggies, and bold flavors, this dish is easy to prepare and ideal for meal prep.

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

Calories: 425kcal | Carbohydrates: 18g | Protein: 30g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Cholesterol: 80mg | Sodium: 1001mg | Potassium: 896mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1245IU | Vitamin C: 9mg | Calcium: 179mg | Iron: 5mg
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salmon with asparagus
salmon with asparagus

Air Fryer Dijon Panko Crusted Salmon with Balsamic Asparagus and Feta

This Dijon Panko-Crusted Salmon with Balsamic Asparagus is a quick, flavorful, and versatile meal prep-friendly dish that combines a crispy, savory crust with tender, tangy vegetables for a restaurant-quality dining experience at home.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 425 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

Salmon

  • 8 oz salmon fillets
  • 2 teaspoons dijon mustard
  • 2 tablespoons panko bread crumbs
  • 1 tablespoon grated parmesan cheese
  • 1 tablespoon green onions (finely chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Asparagus

  • 10 oz asparagus (washed and trimmed)
  • 1 tablespoon balsamic glaze
  • 2 tablespoons feta cheese
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Preheat the Air Fryer to 350F.
  • Place the salmon fillets skin side down on a sheet tray, sprinkle with salt and pepper, and spread the Dijon mustard evenly over the top of each salmon fillet.
  • Combine the Panko bread crumbs, parmesan cheese, green onions, and olive oil in a small dish, and mix to combine.
  • Top the salmon with the panko topping. Air Fry for 10-12 minutes.
  • Meanwhile, toss the asparagus with balsamic glaze, feta cheese,  olive oil, and salt. After the salmon cooks, remove the salmon from the Air fryer and cook the asparagus for 5 to 7 minutes.

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: 425kcalCarbohydrates: 18gProtein: 30gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 14gCholesterol: 80mgSodium: 1001mgPotassium: 896mgFiber: 4gSugar: 5gVitamin A: 1245IUVitamin C: 9mgCalcium: 179mgIron: 5mg

Why This Recipe is Perfect for Beginners

  • Minimal Ingredients: With just a few pantry staples and fresh ingredients, this dish is easy to shop for and prepare.
  • Quick Cooking Time: The air fryer ensures the salmon and asparagus cook in under 20 minutes, perfect for busy schedules.
  • Easy-to-Follow Steps: Simple instructions and straightforward prep make this a no-fail recipe.
  • Fine Dining Flavor: Dijon mustard, Parmesan, and balsamic glaze bring a gourmet touch without the fuss.
  • Powerhouse Nutrition: Salmon is rich in omega-3 fatty acids and protein, while asparagus is loaded with vitamins and fiber.
  • Versatile for Meal Prep: This dish stores well in the fridge and reheats beautifully, making it ideal for a workday lunch or dinner.
  • Restaurant-Worthy Presentation: The golden crust on the salmon and the vibrant asparagus with feta make this dish visually appealing.

The PrepYoSelf Newsletter

To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is a rich, buttery fish loaded with heart-healthy omega-3 fatty acids and protein. Its mild yet distinct flavor provides the perfect base for the tangy and savory toppings. Its tender, flaky texture pairs beautifully with the crisp Panko topping, creating a delightful contrast in every bite.
  • Dijon Mustard: Dijon mustard brings a tangy, slightly sharp flavor that enhances the salmon without overpowering its natural taste. Acting as a “glue” for the Panko topping, it not only binds the ingredients but also adds depth and brightness to the dish.
  • Panko Bread Crumbs: Panko bread crumbs are light and airy, creating a golden, crunchy crust that elevates the texture of the salmon. They balance the soft salmon with a satisfying crispiness, making each bite feel indulgent.
  • Parmigiano Reggiano Cheese: This aged cheese adds a salty, nutty richness that amplifies the flavor of the Panko topping. Its umami profile enhances the overall savory notes, making the crust irresistibly flavorful.
  • Green Onions: Green onions offer a mild onion flavor with a hint of sweetness, adding freshness and color to the dish. They cut through the richness of the salmon and cheese, bringing a subtle, herbaceous quality to the crust.
  • Asparagus: Asparagus is a nutrient-dense vegetable with a naturally sweet and slightly earthy flavor. It’s also a great source of fiber, vitamins, and antioxidants. Its tender-crisp texture provides a fresh contrast to the richness of the salmon, while its earthy flavor pairs beautifully with the balsamic glaze.
  • Balsamic Glaze: The balsamic glaze is tangy and slightly sweet, enhancing the natural sweetness of the asparagus while adding a luxurious sheen. It ties the salmon and asparagus together by adding a sweet-and-savory bridge that enhances the overall flavor harmony.
  • Feta Cheese: Feta cheese brings a salty, tangy punch that contrasts beautifully with the sweetness of the balsamic glaze. Its crumbly texture adds an extra layer of interest to the asparagus, making each bite feel more complex and satisfying.
salmon with asparagus

Easy Recipe Steps for Air Fryer Salmon and Asparagus

  1. Preheat Your Air Fryer: Set your air fryer to 350°F, making it ready for both the salmon and asparagus.
  2. Prepare the Salmon: Place the salmon fillets skin-side down on a sheet tray. Sprinkle with salt and pepper. Spread Dijon mustard evenly over the top of each fillet.
  3. Make the Panko Topping: In a small dish, combine the Panko bread crumbs, grated Parmigiano Reggiano, finely chopped green onions, and olive oil. Mix until the topping is evenly coated with olive oil.
  4. Top and Cook the Salmon: Press the Panko mixture onto the Dijon-coated salmon fillets. Place the salmon fillets in the air fryer and cook for 10–12 minutes, or until the topping is golden and the salmon flakes easily with a fork.
  5. Prepare the Asparagus: While the salmon cooks, toss the asparagus with balsamic glaze, crumbled feta cheese, olive oil, and a pinch of salt in a large bowl.
  6. Cook the Asparagus: After the salmon is done, remove it from the air fryer and set it aside. Add the asparagus to the air fryer basket and roast for 5 to 7 minutes, or until tender-crisp.
  7. Serve and Enjoy: Plate the salmon and asparagus together for a beautifully balanced meal.

salmon with asparagus

Meal Prep Tips:

  • Grains for Balance: Pair the salmon and veggies with a hearty grain such as brown rice, quinoa, or even soba noodles tSalmon Swap: Swap with cod, tilapia, or trout for a similar flaky texture. Use chicken breasts or thighs for a non-seafood alternative (adjust cooking time).
  • Panko Bread Crumbs Swap: Replace with crushed crackers, almond flour, or gluten-free breadcrumbs for dietary needs. Use crushed nuts (like pistachios or almonds) for a nutty crunch.
  • Other Veggies: Add roasted cherry tomatoes or caramelized onions for a pop of sweetness. Pair with a medley of roasted root vegetables for a hearty, colorful side.
  • Sauces: Drizzle with a garlic herb butter or a dollop of tzatziki for added richness. Pair with a lemon dill yogurt sauce for a fresh and creamy complement.
  • Dessert Pairings: Finish with a light fruit salad featuring berries and a drizzle of honey for a naturally sweet ending. For a more indulgent treat, pair with a slice of lemon tart or Greek yogurt with a sprinkle of granola.
salmon with asparagus

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Citrus Ginger Salmon with Roasted Beets

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Grilled Salmon with Watermelon Salad

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Salmon Stuffed Avocado Salad

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Frequently Asked Questions

Can I make this recipe without an air fryer?

Yes! You can bake the salmon and asparagus in a conventional oven. Preheat the oven to 400°F (200°C) and bake the salmon on a parchment-lined sheet pan for 12-15 minutes or until the crust is golden and the fish flakes easily. Roast the asparagus on a separate tray for 10-12 minutes.

How do I know when the salmon is fully cooked?

Salmon is cooked when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. The flesh should appear opaque and slightly firm.

Can I make this dish dairy-free?

Yes! Omit the Parmigiano Reggiano and feta cheese. You can replace the Parmesan with nutritional yeast for a cheesy, dairy-free flavor.

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Air Fryer Crispy Ranch Chicken Bites

ranch chicken bites with lettuce, tomato, and ranch dressing

Looking for a quick, flavorful protein to add to your meal prep routine? These Air Fryer Crispy Ranch Chicken Bites are here to save the day! With just four simple ingredients, this recipe is perfect for beginner cooks who want an easy, fuss-free way to create a versatile and delicious meal prep staple. This recipe is proof that meal prep doesn’t have to be complicated or boring. Whether you’re building your confidence in the kitchen or looking for a go-to protein option, these Air Fryer Crispy Ranch Chicken Bites are sure to become a favorite in your rotation. Give them a try and let me know how you serve yours!

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

Calories: 290kcal | Carbohydrates: 2g | Protein: 18g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 514mg | Potassium: 233mg | Vitamin A: 88IU | Calcium: 9mg | Iron: 1mg
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ranch chicken bites with lettuce, tomato, and ranch dressing

ranch chicken bites with lettuce, tomato, and ranch dressing

Air Fryer Crispy Ranch Chicken Bites

Air Fryer Crispy Ranch Chicken Bites are a quick, flavorful, and versatile protein option made with just four simple ingredients, perfect for meal prep or easy weeknight meals.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 4
Calories 290 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

  • 1 lb boneless chicken thighs (cut into 1 inch cubes)
  • 1 tablespoon Trader Joe's Ranch Seasoning (or any dry ranch dressing mix)
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat your air fryer to 400°F.
  • While it’s heating, place the chicken pieces in a mixing bowl. Sprinkle them with ranch seasoning and salt, then drizzle with olive oil or spray with cooking spray.
  • Toss the chicken pieces until fully coated in the seasoning mix and oil.
  • Arrange the chicken pieces in the air fryer tray, ensuring they don’t touch for even cooking.
  • Cook for 6 to 8 minutes, flipping halfway through, until the chicken reaches an internal temperature of 165°F.
  • Let cool slightly, then portion into meal prep containers or enjoy immediately!

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: 290kcalCarbohydrates: 2gProtein: 18gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 111mgSodium: 514mgPotassium: 233mgVitamin A: 88IUCalcium: 9mgIron: 1mg

Why This Recipe is a Game-Changer for Beginner Cooks

  • Easy and Quick Preparation: With just 10 minutes of prep time and minimal cleanup, this recipe is a no-brainer for anyone new to meal prep. Toss, air fry, and you’re done!

  • Packed with Flavor: Using ranch seasoning is a foolproof way to bring bold, tangy flavors to your chicken without needing a ton of ingredients or culinary expertise. The seasoning mix takes care of all the hard work for you!

  • Perfect for Beginners: The simple ingredient list and straightforward instructions make this recipe ideal for those just starting their meal prep journey. Plus, the air fryer takes all the guesswork out of cooking chicken to juicy perfection.

  • Great for Busy Lifestyles: Meal prep doesn’t have to be time-consuming! With this recipe, you can have a week’s worth of flavorful protein ready in no time.

The PrepYoSelf Newsletter

Versatile Meal Prep Star

These crispy ranch chicken bites can be served in countless ways:

  • Wrap them in crisp lettuce leaves for a low-carb lunch.

  • Toss them on top of a fresh salad for a protein boost.

  • Pair them with your favorite sides like roasted veggies, rice, or mashed potatoes.

  • Dunk them in your favorite sauces like buffalo, honey mustard, or BBQ for a flavor twist.

ranch chicken bites with lettuce, tomato, and ranch dressing

How to Meal Prep Air Fryer Chicken Bites

  1. Preheat your air fryer to 400°F. Preheating ensures the chicken cooks evenly and gets that crispy texture.

  2. While the air fryer heats, place the chicken pieces in a large mixing bowl. Sprinkle the ranch seasoning and salt evenly over the chicken, then drizzle with olive oil or spray lightly with cooking spray. The oil helps the seasoning stick and gives the chicken a golden, crispy finish.

  3. Using clean hands or a spoon, toss the chicken pieces until every piece is well-coated in the seasoning mixture. Make sure there’s no dry seasoning left at the bottom of the bowl.

  4. Arrange the chicken pieces in the air fryer basket or tray in a single layer, making sure the pieces don’t touch or overlap. This allows hot air to circulate around each piece for even cooking.

  5. Cook the chicken for 6 to 8 minutes, flipping halfway through. Use tongs to turn the pieces for the best crispy results. To ensure the chicken is fully cooked, check that it reaches an internal temperature of 165°F using a meat thermometer.

  6. Once cooked, let the chicken cool for a minute or two before serving. Use them in lettuce wraps, on top of salads, or alongside your favorite sides and dipping sauces

ranch chicken bites with lettuce, tomato, and ranch dressing

Meal Pairing Tips for Air Fryer Ranch Chicken Bites

  • Low-Carb Options: Serve the chicken bites in lettuce wraps with sliced avocado, diced tomatoes, and a drizzle of ranch or hot sauce. Pair with a side of roasted or steamed broccoli, cauliflower, or zucchini noodles.

  • Salad Ideas: Top a mixed greens salad with chicken bites, cherry tomatoes, cucumbers, shredded carrots, and a light vinaigrette or creamy dressing. Create a hearty grain bowl with quinoa or farro, roasted veggies, and the chicken bites as your protein.

  • Classic Pairings: Serve with a side of sweet potato fries or crispy roasted potatoes. Pair with a dipping sauce trio: ranch, buffalo sauce, and honey mustard for variety.

  • Global Flavors: Add a drizzle of teriyaki glaze and serve with steamed rice and stir-fried vegetables for an Asian-inspired meal. Toss the chicken in taco seasoning after cooking and serve with tortillas, salsa, and guacamole for a quick taco night.

  • Snack or Appetizer: Serve the chicken bites with celery sticks and carrot sticks for a healthy snack. Add them to a party platter with various dipping sauces and finger foods.

ranch chicken bites with lettuce, tomato, and ranch dressing

Similar Recipes

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Sheet Pan Chicken Fajitas with Mango Salsa

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Oven Baked Pineapple BBQ Chicken

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Chateau Ste. Michelle Columbia Valley Chardonnay

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Frequently Asked Questions

Can I use chicken breasts instead of chicken thighs?

Yes! Chicken breasts work well, but they may be slightly less juicy than thighs. Be sure to cut them into 1-inch pieces and monitor the cooking time to avoid overcooking.

What if I don’t have an air fryer?

No problem! You can bake the chicken bites in a preheated oven at 425°F on a baking sheet lined with parchment paper. Bake for 12-15 minutes, flipping halfway through, until they reach an internal temperature of 165°F.

Can I add breading to this recipe?

Certainly! Toss the chicken pieces in a mix of ranch seasoning and panko breadcrumbs for a crispy, breaded version. Add a bit more cooking spray to help the breading crisp up in the air fryer.

Posted on by

Jan 6 Weekly Meal Plan

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

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

 Scrambled Eggs with Pork Carnitas Chili Steak Salad with Orange Salsa Air Fryer Orange Glazed Chicken with Broccoli
Tues Cranberry Oatmeal Muffin Bars Grilled Ginger Lime Chicken Salad with Mango Salad Instant Pot Pork Carnitas
Wed Scrambled Eggs with Pork Carnitas Chili Steak Salad with Orange Salsa Air Fryer Orange Glazed Chicken with Broccoli
Thurs Cranberry Oatmeal Muffin Bars Grilled Ginger Lime Chicken Salad with Mango Salad Instant Pot Pork Carnitas
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

Preparation:

  1. Gather and measure ingredients for all recipes. Chop vegetables, fruits, and herbs. Preheat the oven to 400°F and prep the air fryer to 360°F.

  2. Marinate proteins: Marinate the steak, chicken breasts, and chicken thighs for at least 10 minutes.

  3. Prepare equipment: Grease the baking dish for the muffin bars. Set up the Instant Pot for the pork carnitas.

Cooking Phase 1: Long-Cooking Items

  1. Instant Pot Pork Carnitas: Place pork shoulder and ingredients in the Instant Pot. Set it to cook for 45 minutes.

  2. Air Fryer Chicken Thighs and Broccoli: Start the air fryer with the marinated chicken thighs.

  3. Cranberry Oatmeal Muffin Bars: Mix up the batter while the chicken is in the air fryer and bake it in the oven.

Cooking Phase 2: Stove Tasks (while Instant Pot, Oven, and Air Fryer are working)

  1. Cook the scrambled eggs for the breakfast carnitas.

  2. Grill the steak and chicken for the lunch salads.

Final Steps:

  1. While the hot items finish cooking, prepare the salsas.

  2. Storage: When cooking is finished, 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 breakfast potatoes can be reheated in the microwave.

  • Lunch: Both proteins for the salads can be reheated in the microwave. Serve the salads and salsa chilled.

  • Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

  • Pork: You can substitute with chicken if you don’t prefer to eat pork

  • Cranberry: Feel free to use your choice of fruit such as raisins or blueberries

  • Chicken: Replace with chicken breasts or chicken tenderloins for a leaner protein choice

  • 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

Download PDF
Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Download PDF
Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Download PDF
Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Download PDF

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Breakfast Spinach and Egg Skillet

skillet with spinach, eggs, cheese, and tomatoes

If you’ve been struggling with fluctuating energy levels and think healthy eating can’t be appealing, let me prove you wrong with this delicious and easy-to-make Breakfast Skillet Spinach and Egg recipe. This all-in-one skillet dish is a quick way to fuel your day while embracing a balanced and satisfying meal.

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

Calories: 379kcal | Carbohydrates: 13g | Protein: 19g | Fat: 29g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 18g | Trans Fat: 0.01g | Cholesterol: 175mg | Sodium: 453mg | Potassium: 1068mg | Fiber: 8g | Sugar: 2g | Vitamin A: 6364IU | Vitamin C: 31mg | Calcium: 175mg | Iron: 3mg
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skillet with spinach, eggs, cheese, and tomatoes

Breakfast Spinach and Egg Skillet

This quick and hearty Breakfast Skillet Spinach and Egg recipe combines protein-packed eggs, nutrient-rich spinach, creamy avocado, and fresh tomatoes in a single skillet to energize your day with flavor and ease.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 379 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • spatula

Ingredients
  

  • 4 cups baby spinach
  • 2 eggs
  • 1/2 cup egg whites
  • 1/4 cup shredded mozzarella cheese
  • 1 roma tomato (diced)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • red pepper flakes (optional: sprinkle to desired heat)
  • 1 avocado (peeled and sliced)

Instructions
 

  • Heat the Skillet: Add olive oil to a heated pan on medium heat. Toss in the baby spinach and sauté until wilted. Push the spinach to the edges, creating a hole in the center.
  • Add the Eggs: Crack the eggs into the middle of the skillet.
  • Incorporate Egg Whites and Cheese: Pour the egg whites around the whole eggs, and sprinkle mozzarella cheese over the spinach and egg whites.
  • Add the Tomatoes: Scatter the diced roma tomato on top.
  • Cook and Set: Cover the skillet with a lid and let it cook for 3-4 minutes, or until the egg whites are set.
  • Season and Serve: Sprinkle with salt, pepper, and red pepper flakes (if you like a bit of heat). Serve with fresh avocado slices on the side.

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: 379kcalCarbohydrates: 13gProtein: 19gFat: 29gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 18gTrans Fat: 0.01gCholesterol: 175mgSodium: 453mgPotassium: 1068mgFiber: 8gSugar: 2gVitamin A: 6364IUVitamin C: 31mgCalcium: 175mgIron: 3mg

Why This Breakfast Skillet is the Perfect Energy Boost:

  • Packed with Protein: The combination of whole eggs and egg whites provides high-quality protein to keep you full and maintain steady energy levels throughout the morning.

  • Rich in Nutrients: Baby spinach is a powerhouse of vitamins like A, C, and K, as well as iron, which supports healthy blood flow and energy production.

  • Healthy Fats for Satiety: The olive oil and avocado deliver heart-healthy fats, giving your brain and body the fuel they need to perform at their best.

  • Low-Carb and Light: This dish is naturally low in carbs, making it perfect for those looking to avoid energy crashes from refined sugars or heavy starches.

  • Quick and Easy: With just one skillet and a few minutes, you can whip up a meal that’s simple, convenient, and mess-free.

  • Customizable Heat: Adding red pepper flakes gives a metabolism-boosting kick while keeping the dish flavorful and exciting.

  • A Burst of Freshness: The diced roma tomato and creamy avocado slices balance the dish with freshness and a pop of natural sweetness.

Simple Ingredients You’ll Need

  • Baby Spinach: Spinach is the nutrient powerhouse of this dish, bringing a mild, earthy flavor that pairs well with eggs and cheese. Packed with vitamins A, C, and K, as well as iron and fiber, it supports energy levels and overall health. Its quick wilting makes it perfect for a skillet, as it adds volume and nutrients without extra cooking time. Substitute with kale, arugula, or Swiss chard for a slightly different flavor profile. These greens also wilt quickly and are packed with nutrients.

  • Eggs: The whole eggs are the heart of this recipe, delivering protein and healthy fats that keep you full and satisfied. Their creamy yolks create a luxurious texture, while their mild flavor allows the other ingredients to shine.

  • Egg Whites: Egg whites add extra protein without additional fat, balancing the richness of the yolks. They help hold the dish together as they cook, creating a light, fluffy texture around the spinach and cheese.

  • Shredded Mozzarella Cheese: Mozzarella is the perfect choice for this skillet because it melts beautifully and has a mild, creamy flavor. It ties the ingredients together, creating a gooey layer of indulgence that complements the eggs and spinach. Swap for feta, cheddar, or a dairy-free cheese alternative to suit your taste or dietary preferences.

  • Roma Tomato: Diced roma tomatoes bring a fresh, tangy burst of flavor that cuts through the richness of the eggs and cheese. Their slight acidity brightens the dish and provides a juicy contrast to the creamy textures. Use cherry tomatoes, sun-dried tomatoes, or even a small amount of salsa for a flavorful twist.

  • Avocado: Creamy avocado slices served on the side add a luscious texture and mild flavor that balances the savory elements of the skillet. They also provide a dose of healthy monounsaturated fats to keep you full and energized. If unavailable, try a dollop of guacamole, hummus, or Greek yogurt on the side for creaminess.

  • Red Pepper Flakes (Optional): If you like a touch of heat, red pepper flakes add a spicy kick that elevates the dish without overpowering it. They also stimulate the palate, making the dish more exciting to eat. Add herbs like basil, oregano, or parsley for extra flavor, or experiment with smoked paprika or cumin for a unique touch.

skillet with spinach, eggs, cheese, and tomatoes

How to Meal Prep This Breakfast Recipe

  1. Heat the Skillet: Place a medium-sized skillet on the stove over medium heat and add the olive oil. Once the oil is warm (but not smoking), add the baby spinach. Stir the spinach with a spatula until it wilts and reduces in size, about 1-2 minutes. Push the spinach to the edges of the skillet, leaving an open space in the center.

  2. Add the Eggs: Carefully crack the eggs one at a time into the center of the skillet. Try to keep the yolks intact for a pretty presentation.

  3. Incorporate Egg Whites and Cheese: Slowly pour the egg whites around the whole eggs, filling the spaces between the spinach and eggs. Sprinkle the shredded mozzarella cheese evenly over the spinach and egg whites.

  4. Add the Tomatoes: Scatter the diced roma tomato on top of the spinach and cheese, spreading it evenly for a burst of fresh flavor.

  5. Cook and Set: Cover the skillet with a lid to trap the heat. Let it cook for about 3-4 minutes, or until the egg whites turn solid and no longer appear runny. If you’re unsure, gently tap the skillet to check for firmness.

  6. Season and Serve: Remove the skillet from the heat and sprinkle salt, pepper, and red pepper flakes (if you like a little spice) over the entire dish. Slice the avocado and arrange it on the side for a creamy, fresh addition. Serve hot and enjoy!

skillet with spinach, eggs, cheese, and tomatoes

Pairing Tips:

  • Add a Side of Whole Grains: Pair this skillet with cooked quinoa, brown rice, or a slice of whole-grain toast to add complex carbohydrates for sustained energy. Store grains separately and reheat when ready to serve.

  • Include Fresh Fruit: Add a small container of berries, orange slices, or a banana for a touch of natural sweetness and added vitamins.

  • Pre-Cut Vegetables: Prep extra veggies like bell peppers, mushrooms, or zucchini to sauté alongside the spinach for variety. Store them in airtight containers in the fridge for up to 4 days.

  • Protein Boost: Pair with a side of turkey bacon, chicken sausage, or smoked salmon for an extra protein boost. Cook and store separately for easy reheating.

  • Batch Cooking: Double the recipe and divide it into individual portions for quick breakfasts throughout the week. Store in meal prep containers in the fridge for up to 4 days.

plate with spinach, eggs, cheese, and tomatoes

Similar Recipes

fried egg and sausage hash

Fried Egg with Apple and Sausage Hash

Easy Cheese Omelette

easy sausage egg muffins

Sausage Egg Muffins with Strawberries

You Might Also Like

Trader Joe’s Organic Green Tea

Trader Joe’s Dried Wild Blueberries

ParmCrisps – Original Cheese Parm Crisps

Frequently Asked Questions

Can I use frozen spinach instead of fresh?

Yes, but be sure to thaw and squeeze out any excess water from the frozen spinach before adding it to the skillet. This prevents the dish from becoming watery.

Can I use egg whites only?

Of course, Just replace the whole eggs with additional egg whites for a lighter version of the dish.

Can I make this recipe in a smaller pan?

Yes, just reduce the quantities to fit the size of your pan. For example, use 2 eggs, 2 cups of spinach, and half the amount of other ingredients for a single-serving portion.

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Dec 30 Weekly Meal Plan

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

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

 Breakfast Potatoes with Taco Meat Chili Rubbed Cod with Grapefruit Slaw Ground Beef Cabbage Stir Fry
Tues Air Fryer Honey Grapefruit Beef Zucchini Nachos Air Fryer Sweet and Sour Chicken Wings
Wed Breakfast Potatoes with Taco Meat Chili Rubbed Cod with Grapefruit Slaw Ground Beef Cabbage Stir Fry
Thurs Air Fryer Honey Grapefruit Beef Zucchini Nachos Air Fryer Sweet and Sour Chicken Wings
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

Preparation:

  1. Wash and Chop all Vegetables: Slice Potatoes and Zucchini. Dice onions and bell peppers. Shred Cabbage. Peel and segment Grapefruit

  2. Season proteins: Marinate the chicken wings, season the ground beef, and season and dredge the cod filets.

  3. Preheat the oven for the zucchini nachos and prep the Air Fryer for the chicken wings and grapefruit.

Cooking Phase 1: Oven and Air Fryer Tasks

  1. Start cooking the grapefruit in the Air Fryer.

  2. After the grapefruit cooks, set it aside and cook the chicken wings in the Air Fryer.

  3. Place zucchini slices in the oven.

Cooking Phase 2: Stove Tasks (while oven and Air Fryer work)

  1. Cook the breakfast potatoes, along with the onions and bell peppers.

  2. Taco Meat: cook the taco meat for the zucchini nachos and breakfast potatoes all together, then portion out the servings for each recipe.

  3. Next, cook the ground beef stir fry.

  4. Then, prepare the sweet and sour sauce for the Air Fryer Chicken Wings.

  5. Finally, sear and cook the cod filets.

Final Steps:

  1. While the hot items finish cooking, prepare the grapefruit slaw.

  2. Storage: When cooking is finished, 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 breakfast potatoes can be reheated in the microwave, while the grapefruit can be served chilled.

  • Lunch: Both items can be reheated in the microwave. Serve the grapefruit slaw chilled.

  • Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

  • Potatoes: You can substitute with sweet potatoes

  • Cod: Feel free to use your choice of fish such as tilapia

  • Zucchini: You can also use yellow squash

  • Ground Beef: Substitute with your choice of ground meat such as ground turkey or ground chicken.

  • Chicken: Replace with chicken breasts or chicken tenderloins for a leaner protein choice

  • 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

Download PDF
Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Download PDF
Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Download PDF
Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Download PDF

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Cottage Cheese Cornbread with Creamed Corn

cornbread

Warm, comforting, and irresistibly moist, this Cottage Cheese Cornbread with Creamed Corn is a delightful twist on a classic favorite. With just a handful of simple ingredients, including a trusty box of Jiffy corn muffin mix, creamy cottage cheese, and sweet creamed corn, this recipe transforms an everyday side dish into a decadent treat. Perfect for cold winter nights, this cornbread pairs beautifully with hearty soups, stews, or a smoky barbecue spread. Whether you’re hosting a family dinner or looking for an easy-to-make addition to your meal prep, this recipe delivers a rich, flavorful, and satisfying experience in every bite.

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Calories: 191kcal | Carbohydrates: 31g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 6mg | Sodium: 453mg | Potassium: 138mg | Fiber: 3g | Sugar: 9g | Vitamin A: 122IU | Vitamin C: 2mg | Calcium: 53mg | Iron: 1mg
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cornbread

Cottage Cheese Cornbread with Creamed Corn

This Cottage Cheese Cornbread with Creamed Corn is a quick and easy twist on a classic, delivering rich flavor and moist texture in every bite.
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Prep Time 5 minutes
Cook Time 20 minutes
Course Side Dish
Cuisine American
Servings 8
Calories 191 kcal

Equipment

  • mixing bowl
  • whisk
  • 8 inch square pan
  • oven

Ingredients
  

  • 1 pkg jiffy cornbread muffin mix 8.5 oz
  • 1/3 cup milk
  • 1 cup cottage cheese
  • 13 oz creamed corn

Instructions
 

  • Preheat oven to 400F and grease a 8 inch square pan.
  • Mix together the egg, milk, and muffin mix.
  • Then add the creamed corn and cottage cheese and mix until combined.
  • Pour the mixture into the square pan and bake for 20 minutes.

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: 191kcalCarbohydrates: 31gProtein: 6gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 6mgSodium: 453mgPotassium: 138mgFiber: 3gSugar: 9gVitamin A: 122IUVitamin C: 2mgCalcium: 53mgIron: 1mg

Why This Dish is Perfect for Cold Winter Nights

  • Comfort Food at Its Best: This cornbread is warm, moist, and satisfying—perfect for cozying up on a chilly evening. The combination of creamy cottage cheese and sweet creamed corn gives it a rich, comforting texture that feels like a warm hug.

  • Pairs Beautifully with Winter Meals: Serve this alongside hearty winter dishes like chili, beef stew, or roasted vegetables. Its slightly sweet and savory profile complements robust, flavorful entrees, making it an excellent addition to your dinner table.

  • Upgraded Box Mix: Using Jiffy corn muffin mix as a base is quick and easy, but adding creamed corn and cottage cheese takes it to the next level. The creamed corn infuses natural sweetness and moisture, while the cottage cheese adds creaminess and protein, elevating this humble mix into a dish that feels indulgent and homemade.

  • Versatile and Crowd-Pleasing: This cornbread is a hit with kids and adults alike, whether served as a side, snack, or even breakfast with a drizzle of honey or pat of butter.

  • Easy and Budget-Friendly: With just a handful of pantry staples and minimal prep time, this recipe is an affordable way to bring something special to your winter table.

The PrepYoSelf Newsletter

Ingredient Additions to Customize Your Cornbread

  • Cheese Lovers: Add ½ cup shredded cheddar, Monterey Jack, or Parmesan cheese to the batter for extra richness.

  • Heat and Spice: Mix in 1-2 finely chopped jalapeños or a pinch of cayenne pepper for a spicy kick.

  • Herbs and Aromatics: Stir in fresh chopped chives, green onions, or parsley for an herby twist. Garlic powder or smoked paprika can also add depth of flavor.

  • Protein Boost: Mix in crumbled cooked bacon, sausage, or diced ham to make it a more filling dish.

  • Crunch Factor: Sprinkle the top with toasted nuts, seeds, or breadcrumbs for a crispy topping.

  • Seasonal Flavors: Add roasted red peppers or sun-dried tomatoes for a Mediterranean twist, or diced apples for a fall-inspired variation.

cornbread

How to Make Cottage Cheese Cornbread

  1. Preheat your oven to 400°F (200°C) and grease an 8-inch square baking pan.

  2. In a mixing bowl, combine the egg, milk, and Jiffy corn muffin mix until just incorporated.

  3. Fold in the creamed corn and cottage cheese, mixing gently until the ingredients are well combined.

  4. Pour the batter into the prepared baking pan and spread it evenly.

  5. Bake for 20 minutes or until the top is golden brown and a toothpick inserted in the center comes out clean.

  6. Let the cornbread cool slightly before slicing into squares. Serve warm.

cornbread

Meal Prep Pairing Tips:

  • With Hearty Soups and Stews: Pair this cornbread with a steaming bowl of chili, beef stew, or chicken tortilla soup. The moist, slightly sweet bread soaks up the rich, savory broths beautifully.

  • As a Side for Barbecue: Serve alongside smoky barbecue ribs, pulled pork, or grilled chicken. The cornbread’s creamy texture and sweet-savory flavor provide a perfect contrast to the smoky and tangy barbecue sauce.

  • With Salads: For a lighter meal, pair it with a crisp green salad or a tangy coleslaw. The cornbread adds a comforting, filling component to balance out the fresh veggies.

  • Breakfast or Brunch: Serve it warm with a dollop of butter and a drizzle of honey for breakfast. Add scrambled eggs, bacon, or avocado slices for a complete brunch plate.

  • As a Snack or Appetizer: Cut into small squares and serve with a dip like whipped honey butter, cream cheese, or a spicy jalapeño dip for a snack or party appetizer.

cornbread

Similar Recipes

fried egg and sausage hash

Fried Egg with Apple and Sausage Hash

Easy Cheese Omelette

easy sausage egg muffins

Sausage Egg Muffins with Strawberries

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Trader Joe’s Organic Green Tea

Trader Joe’s Dried Wild Blueberries

ParmCrisps – Original Cheese Parm Crisps

Frequently Asked Questions

Can I use a different brand of corn muffin mix instead of Jiffy?

Yes! While Jiffy is a popular choice, any corn muffin mix will work. Just make sure to follow the instructions on the package and adjust the liquid ingredients accordingly.

Can I substitute the cottage cheese?

Absolutely! If you’re not a fan of cottage cheese, you can substitute it with sour cream or plain Greek yogurt. These options will maintain the creaminess and tangy flavor.

What if I don’t have creamed corn?

You can make your own creamed corn by blending 1 cup of corn kernels (fresh, frozen, or canned) with a splash of milk or cream. Alternatively, you can use regular corn kernels, but the texture and moisture level will be slightly different.

Posted on by

Dec 23 Weekly Meal Plan

round plate with salmon fillet topped with lemon, capers, and asparagus

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

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 Meatloaf Patties with Green Beans Salmon Piccata with Asparagus
Tues Chia Pudding with Berries One Pot Chicken Marinara Stew Roasted Balsamic Chicken and Zucchini
Wed Asparagus and Tomato Egg Frittata Meatloaf Patties with Green Beans Salmon Piccata with Asparagus
Thurs Chia Pudding with Berries One Pot Chicken Marinara Stew Roasted Balsamic Chicken and Zucchini
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

Preparation:

  1. Preheat ovens: Set to 400°F (for Asparagus and Tomato Egg Frittata, Beef Meatloaf Patties, Salmon Piccata with Asparagus, and Roasted Balsamic Chicken with Zucchini) 

  2. Egg Frittata: Chop the asparagus into 1-inch pieces, slice the tomatoes, whisk the eggs in a bowl, then add the asparagus, tomatoes, and cheese, mixing well before greasing a baking dish with olive oil and pouring in the egg mixture to set aside for baking once the oven is preheated.

  3. Meatloaf Patties: In a mixing bowl, combine the tomato sauce, brown sugar, red onions, half of the paprika, half of the garlic powder, and half of the salt. Shape your beef meatloaf patties and place them on a sheet pan. Set aside for now.

  4. Balsamic Chicken: Slice the zucchini into 1/4-inch half coins and halve the cherry tomatoes, then season the chicken with thyme, garlic powder, salt, and olive oil, and place it in a baking dish.

  5. Salmon Piccata: Place the salmon and asparagus on a sheet pan and evenly pour the sauce over the salmon and asparagus.

Cooking Phase 1: Oven Tasks

  1. Place the beef patties with green beans in the preheated oven along with the Asparagus and Tomato Egg Frittata, Salmon Piccata with Asparagus, and Roasted Balsamic Chicken. Be sure to set a timer as the frittata and salmon will cook faster.

  2. After 30 minutes, use a brush to baste the chicken with balsamic glaze, then top with zucchini, cherry tomatoes, and minced garlic. Season with salt and place back in the oven for 15 more minutes.

Cooking Phase 2: Stove Tasks

  1. While oven items are baking, prepare the Chicken Marinara Stew on the stovetop.

  2. In a soup pot, sauté the red onions in oil until softened. Add the chicken breasts and sauté until golden brown (about 3-5 minutes).

  3. Add the marinara sauce and water to the pot, stirring to combine. Add the sweet potato cubes and bring the liquid to a boil. Once boiling, reduce the heat to low-medium and cover the pot. Let it simmer for about 20 minutes.

Final Steps:

  1. While the hot items finish cooking, prepare the chia pudding. In a jar, pour in the coconut milk, then add the chia seeds and sweetener. Stir until the chia seeds are no longer clumpy.Add the mixed berries and cover. Place it in the fridge for 1-2 hours (or overnight if you prefer).

  2. Storage: When cooking is finished, 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 Egg Frittata can be reheated in the microwave or oven, while the Chia Pudding can be served chilled.

  • Lunch: Both items can be reheated in the microwave.

  • Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

  • Egg Frittata: Enjoy with sliced avocado for extra healthy fats

  • Chia Pudding: Mix in your choice of fruit.

  • Chicken Marinara Stew: Use your choice of greens such as spinach, collard greens, or swiss chard.

  • Meatloaf: Substitute with your choice of ground meat such as ground turkey or ground chicken.

  • Salmon: You can choose your choice of fish such as cod, tilapia, or even shrimp

  • Chicken: Replace with chicken breasts or chicken tenderloins for a leaner protein choice

  • 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

Download PDF
Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Download PDF
Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Download PDF
Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Download PDF

Posted on by — Leave a comment

Personalized Nutrition Coaching Services

Illustration of a man working on a whiteboard

At PrepYoSelf, our personalized nutrition coaching is designed to guide you toward making lasting dietary and lifestyle changes tailored specifically to your needs. Each session is crafted to empower you to achieve your health goals with a focus on inclusivity, welcoming clients from all backgrounds to invest in their well-being.

In a world full of nutrition myths and fad diets, our one-on-one counseling provides a solid foundation of science-backed nutrition. We’ll help you break free from unhealthy eating patterns and understand how food can be your ally in boosting energy, longevity, and overall health.

How to Get Started

1. One to one consultation:

Kick off your journey with a discovery call to delve into specific needs and uncover challenges:

  • Medical history

  • Eating habits and dietary history

  • Relationship with food

  • Lifestyle and Personal Goals

  • Challenges in achieving your nutrition goals

2. Tailored Solutions:

Development of tailored package and actionable plans, access to our online platform, nutrition education, effective and meal planning solutions.

3. Continued Support:

Our follow-up sessions are designed to support your ongoing journey to a healthier lifestyle. The frequency of these visits is flexible and will be recommended based on your medical history, lifestyle, and personal goals. You decide how often you’d like to schedule them.

  • Access to our online platform with resources

  • Accountability and guidance with your meal plan

  • Support for managing challenges

  • Post-meal debriefing

Posted on by — Leave a comment

Group Meal Planning Services

Illustration with a group of people holding hands

Transform Your Group’s Health with Engaging Workshops and Programs

Illustration with a group of people holding hands

At PrepYoSelf, we offer tailored group setting services designed to foster community, build connections, and promote wellness across various groups. Our workshops and programs are perfect for senior homes, fitness studios, youth sports teams, stay-at-home parents, and more. Let’s bring people together with fun, educational, and impactful nutrition and wellness sessions!

Community and Social Connection Programs

  • Cooking Clubs: Regular group cooking sessions that bring people together to prepare and enjoy healthy meals while sharing tips and recipes.

  • Wellness Socials: Fun, informal gatherings focused on nutrition, cooking, and wellness, fostering social connections and community spirit.

  • Healthy Lifestyle Challenges: Group challenges that promote healthy living, encourage support and accountability, and build a sense of community.

Fitness Studio Member Sessions

  • Fuel Your Fitness: Nutrition workshops designed to optimize performance, recovery, and overall health for fitness enthusiasts.

  • Healthy Habits for Peak Performance: Tips on integrating balanced nutrition with exercise routines for enhanced results.

  • Group Cooking Classes: Fun, interactive cooking sessions focused on preparing nutrient-dense meals that complement workout goals.

Youth Sports Team Programs

  • Game-Day Fuel: Nutritional advice and meal ideas to boost energy and performance before, during, and after games.

  • Healthy Snack Hacks: Creative, nutritious snack options for young athletes to stay energized and focused.

  • Team Nutrition Challenges: Interactive and educational challenges that encourage healthy eating habits among team members.

Parents’ Workshops

  • Family Meal Planning: Tips and tricks for planning nutritious meals that cater to different family members’ needs and preferences.

  • Quick and Healthy Recipes: Fast, easy-to-make recipes that fit into a busy schedule while promoting health and wellness.

  • Creating Healthy Routines: Strategies for establishing and maintaining balanced eating habits within the home environment.

Senior Home Workshops

  • Nutritious Aging: Workshops focused on the unique nutritional needs of seniors, helping them make healthy food choices to enhance vitality and well-being.

  • Cooking for One or Two: Easy and delicious meal prep tips and recipes tailored for smaller households.

  • Mindful Eating: Techniques and practices for enjoying meals with focus and gratitude, improving both nutrition and enjoyment.

At PrepYoSelf, we believe in the power of community and connection to drive healthier lifestyles. Whether you’re looking to enrich the lives of seniors, support fitness enthusiasts, guide young athletes, or assist busy parents, our group setting services are designed to make wellness engaging and accessible. Contact us today to learn more about how we can tailor our services to fit your group’s needs and create a positive, health-focused experience for everyone involved!