Author: admin

Posted on by

Feb 3 Weekly Meal Plan

round plate with english muffins topped with chopped shrimp, red onions, and cherry tomatoes with spring mix salad

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

Sausage and Cheese MuffinPesto Shrimp Mini PizzasInstant Pot Basil Pesto Beef Stew
TuesFried Egg with Apple and Sausage HashGrilled Balsamic Steak SaladLemon Italian Chicken with Rutabaga
WedSausage and Cheese MuffinPesto Shrimp Mini PizzasInstant Pot Basil Pesto Beef Stew
ThursFried Egg with Apple and Sausage HashGrilled Balsamic Steak SaladLemon Italian Chicken with Rutabaga
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 Ingredients: Pull out all the proteins, veggies, seasonings, oils, and kitchen tools.
  2. Set the main oven to 400°F (for Sweet Potatoes & Italian Chicken).
  3. Instant Pot Ready: Have it set up and ready for the Beef Stew.
  4. Chop and Prep the Ingredients and Season the Proteins.
  5. Place the Beef in the Instant Pot and get it cooking since this will take the longest.

Cooking Phase 1: Oven Set up:

  1. Place rutabaga, potatoes, and chicken on one sheet pan. Bake for 35-40 minutes.
  2. On another sheet pan, spread the sweet potato wedges. Roast for 20 minutes (they’ll finish earlier, giving space for other items if needed).
  3. Assemble Sausage Egg & Cheese Biscuits. (Note: Toast for 2-3 minutes when ready to serve.)

Cooking Phase 2: Stove Tasks (while Oven is working)

  1. Grill the steak (3-5 minutes per side). Rest, then slice.
  2. In another pan, fry the eggs (3-5 minutes). Remove and set aside. In the same pan, sauté diced sausage and apples until golden brown (3-4 minutes).

Final Steps:

  1. Mini Pesto Shrimp Pizzas: Spread pesto on muffins, top with shrimp, tomatoes, and onions.
  2. 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: Both meals can be reheated in the microwave or toaster.
  • Lunch: The pesto shrimp mini pizzas can be served chilled or if you prefer a warm meal, heat them in a toaster oven. The steak and sweet potatoes can be reheated in the microwave. Serve the salad ingredients chilled.
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Sausage and Cheese Muffin: Feel free to swap with a bagel or biscuit
  • Egg Hack: If making for multiple days, try soft-boiling eggs instead of frying—easier to store and quick to reheat.
  • Shrimp Pizzas: Protein Swap-Use cooked chicken, canned tuna, or roasted chickpeas.
  • Steak: Swap sweet potatoes with quinoa, brown rice, or roasted carrots.
  • Beef Stew: Try sun-dried tomato pesto or chimichurri for a different flavor profile.
  • Chicken: Marinate chicken 24 hours ahead for maximum flavor.
  • 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

Beef and String Beans Stir Fry

beef stir fry with green beans and red bell pepper

Are you new to meal prepping but eager to enjoy flavorful, healthy meals during the week? This Beef and String Bean Stir Fry is your perfect gateway recipe! Packed with vibrant veggies, tender beef, and a savory-sweet sauce, it’s a dish that’s just as good as takeout but healthier, easier, and more budget-friendly.

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

Calories: 353kcal | Carbohydrates: 25g | Protein: 31g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 68mg | Sodium: 1826mg | Potassium: 872mg | Fiber: 5g | Sugar: 16g | Vitamin A: 2751IU | Vitamin C: 95mg | Calcium: 103mg | Iron: 4mg

Jump to Recipe

Pin Recipe

Similar Recipes

beef stir fry with green beans and red bell pepper
beef stir fry with green beans and red bell pepper

Beef and String Beans Stir Fry

This quick and easy Beef and String Beans Stir Fry combines tender beef, crisp veggies, and a flavorful homemade sauce for a healthy, beginner-friendly meal perfect for meal prep.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course, main dish
Cuisine Asian
Servings 2
Calories 353 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 8 oz flank steak (thinly sliced)
  • 2 cloves garlic (minced)
  • 2 cups string beans
  • 1 red bell pepper (sliced)
  • 1/4 cup green onions (sliced)
  • 1 tablespoon olive oil
  • 1 teaspoon sesame seeds

Stir Fry Sauce

  • 3 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1 teaspoon sesame oil

Instructions
 

  • Make the Sauce: In a small bowl, mix together the soy sauce, oyster sauce, lime juice, honey, and sesame oil. Set aside.
  • Cook the Beef: Heat a wok or large skillet over high heat. Add 1 tablespoon of olive oil and sear the beef strips until browned, about 3–4 minutes. Remove from the wok and set aside.
  • Cook the Veggies: Reduce the heat to medium and toss in the minced garlic, string beans, and red bell pepper. Stir-fry for about a minute until the veggies are tender but still crisp.
  • Combine and Sauce: Add the beef back to the wok and pour in the stir fry sauce. Stir well to coat everything evenly. Cook for another 1–2 minutes.
  • Garnish and Serve: Sprinkle with green onions and sesame seeds for a fresh, nutty finish.

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: 353kcalCarbohydrates: 25gProtein: 31gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 68mgSodium: 1826mgPotassium: 872mgFiber: 5gSugar: 16gVitamin A: 2751IUVitamin C: 95mgCalcium: 103mgIron: 4mg

Why This Stir Fry Is Perfect for Beginner Meal Preppers

  • Simple Ingredients, Big Flavor: The recipe uses pantry staples like soy sauce, honey, and sesame oil for a sauce that’s bursting with flavor. No need to hunt for hard-to-find ingredients!
  • Minimal Prep Time: With just a few fresh ingredients and pre-mixed sauce, you’ll have everything ready in no time.
  • Quick Cooking: From start to finish, this stir fry takes less than 20 minutes to prepare—perfect for busy weeknights.
  • Customizable for Your Taste: Don’t like string beans? Swap them out for broccoli or snap peas. Prefer chicken or tofu? Those work, too!
  • Balanced and Nutritious: This dish is packed with lean protein, fiber-rich veggies, and healthy fats—keeping you full and satisfied without sacrificing health.
  • Great for Reheating: The stir fry reheats beautifully, making it ideal for meal prep. Divide it into containers and enjoy it all week long!
  • Just as Good as Takeout: Skip the greasy takeout box—this stir fry delivers restaurant-quality flavor without the extra calories, cost, or waiting time.

The PrepYoSelf Newsletter

To Make Beef and String Beans Stir Fry, You’ll Need

  • Flank Steak: Flank steak is a lean, flavorful cut of beef that cooks quickly when sliced thinly, making it perfect for stir fry. Its hearty texture contrasts beautifully with the crisp veggies, adding a satisfying chew to each bite.
  • Garlic: Garlic is the flavor base of this dish, adding a warm, aromatic depth that enhances the overall taste. It complements the beef and vegetables without overpowering them.
  • String Beans: String beans provide a crunchy, fresh texture that balances the richness of the beef. They also absorb the savory stir fry sauce, giving you bursts of flavor with every bite.
  • Red Bell Pepper: The red bell pepper adds a pop of sweetness and vibrant color to the dish. Its slightly crisp texture pairs well with the string beans and contrasts the tenderness of the beef.
  • Green Onion: Green onions bring a mild, fresh onion flavor and a touch of brightness. Used as a garnish, they add visual appeal and a light, aromatic finish to the dish.
  • Sesame Seeds: Sesame seeds add a nutty, toasted flavor and a subtle crunch. They’re a simple garnish that elevates the dish’s texture and aesthetic.
  • Soy Sauce: The soy sauce is the backbone of the stir fry sauce, delivering a rich, umami-packed flavor that ties the ingredients together.
  • Oyster Sauce: Oyster sauce enhances the savory depth with a hint of sweetness, creating a balanced, complex flavor profile that coats the beef and vegetables perfectly.
  • Lime Juice: Lime juice adds a bright, tangy note that cuts through the richness of the beef and sauce, giving the dish a refreshing balance.
  • Honey: Honey provides a natural sweetness that offsets the salty and tangy elements, ensuring the stir fry has a harmonious blend of flavors.
  • Sesame Oil: Sesame oil adds a rich, nutty aroma that gives the dish its signature stir fry essence. A little goes a long way, and it rounds out the sauce beautifully.
beef stir fry with green beans and red bell pepper

How to prepare Beef and String Beans Stir Fry

  1. Make the Sauce: In a small bowl, whisk together the soy sauce, oyster sauce, lime juice, honey, and sesame oil until smooth. This is your stir fry sauce, which will bring all the flavors together—set it aside for now.
  2. Prep the Beef: Make sure your flank steak is sliced into thin strips (about ¼ inch thick) to cook evenly and quickly. Pat the slices dry with a paper towel to help them sear properly.
  3. Cook the Beef: Heat a wok or large skillet over high heat until it’s hot (you should see a slight shimmer on the surface). Add 1 tablespoon of olive oil, swirling it to coat the pan. Carefully add the beef strips in a single layer and let them sear without moving for 1–2 minutes. Flip and cook for another 1–2 minutes until browned. Remove the beef from the pan and set aside on a plate.
  4. Cook the Veggies: Reduce the heat to medium to prevent burning. Add the minced garlic, string beans, and sliced red bell pepper to the wok. Stir-fry for about 1 minute, stirring frequently, until the veggies start to soften but remain crisp.
  5. Combine and Sauce: Return the cooked beef to the wok and pour in the stir fry sauce. Stir everything together thoroughly so the beef and veggies are well-coated. Let it cook for another 1–2 minutes, allowing the sauce to slightly thicken and the flavors to meld together.
  6. Garnish and Serve: Turn off the heat and sprinkle the stir fry with sliced green onions and sesame seeds for a pop of color and flavor. Serve hot over cooked rice or noodles for a complete meal.

beef stir fry with green beans and red bell pepper

Meal Prep Pairing Tips for Beef Stir Fry

  • Carb Base Options : Classic white or brown rice soaks up the flavorful stir fry sauce and balances the meal. For extra indulgence, pair with a simple egg fried rice or veggie fried rice. Lo mein, soba, or rice noodles are excellent for turning this dish into a hearty, slurp-worthy meal.
  • Light and Fresh Sides: A refreshing, tangy cucumber salad  with a hint of sesame to complement the stir fry. Serve fresh or baked spring rolls for a light appetizer or side.
  • Soup Pairings: A light, savory miso soup broth with tofu and seaweed adds warmth without overpowering the stir fry. Hot and Sour Soup with it’s bold flavors pair well with the sweet and savory stir fry.
  • Chili Garlic Sauce: For those who love spice, a drizzle of this adds a fiery kick.
beef stir fry with green beans and red bell pepper

Similar Recipes

ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

orange chicken

Air Fryer Orange Soy Glazed Chicken with Broccoli

balsamic steak

Grilled Steak with Sweet Potato Wedges

You Might Also Like

Globerati Cabernet Sauvignon

Amazon Brand – Happy Belly Roasted and Salted Peanuts

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

Can I use a different cut of beef?

Yes! Flank steak is ideal because it’s lean and tender when sliced thinly, but you can also use sirloin, skirt steak, or even pre-sliced stir fry beef. Just be sure to cut against the grain for the best texture.

What can I use instead of string beans?

If string beans aren’t available, try snap peas, broccoli florets, or zucchini. These veggies will still provide a nice crunch and pair well with the sauce.

What if I don’t have a wok?

No worries! A large, heavy-bottomed skillet works just as well. The key is to cook on high heat and keep the ingredients moving to prevent sticking or burning.

Posted on by

Jan 27 Weekly Meal Plan

stuffed primavera chicken

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

 Savory Bread Pudding Black Bean and Corn Soft Tacos Orange Ginger Salmon and Snow Peas
Tues Yogurt with Strawberries and Mixed Nuts Primavera Stuffed Chicken Breasts Beef and Bean Sprout Stir Fry
Wed Savory Bread Pudding Black Bean and Corn Soft Tacos Orange Ginger Salmon and Snow Peas
Thurs Yogurt with Strawberries and Mixed Nuts Primavera Stuffed Chicken Breasts Beef and Bean Sprout 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

Preparation:

  1. Start with cutting up the vegetables and fruits. Next, measure out the cheese and gather your spices and seasonings. Then, prep the meats.

  2. Prepare the Chicken in the Instant Pot: Start by sautéing the onions, garlic, and ginger. Then brown the chicken and add the tomato paste and other ingredients. Once you’ve added everything to the Instant Pot, set it to cook.

Cooking Phase 1: Oven and Air Fryer Set up:

  1. Preheat oven to 400°F for the savory bread pudding, primavera stuffed chicken breasts, and salmon with snow peas.

  2. Mix the ingredients for the savoy bread pudding and get it into the oven.

  3. Marinate the chicken and place it on a sheet pan. Marinate the salmon with snow peas and place them on a sheet pan. Place both sheet pans in the oven to cook

Cooking Phase 2: Stove Tasks (while Oven is working)

  1. Begin cooking the beef stirfry with the vegetables.

  2. Then, cook the black bean and corn mixture.

Final Steps:

  1. While the dishes finish cooking, prep the yogurt with strawberries and nuts.

  2. 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 savory bread pudding can be reheated in the microwave, while the yogurt is served chilled.

  • Lunch: Both proteins for the meals can be reheated in the microwave, while the salad ingredients are served chilled.

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Savory Bread Pudding: Feel free to use your choice of vegetables such as zucchini or broccoli.

  • Soft tacos: Enjoy with sliced avocado and choice of salsa.

  • Chicken: Enjoy with a warm roll or pita bread.

  • Beef Stir Fry: Use chicken or pork instead of beef for a different protein.

  • 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

Smash Chicken Tacos

chicken smashed tacos

Tacos are life, right? But who says you need a taco truck to enjoy a delicious, crave-worthy bite? These Smashed Chicken Tacos are the ultimate answer to your weekday meal prep woes. Juicy ground chicken seasoned to perfection, golden tortillas with a crispy sear, and fresh toppings that scream flavor—it’s everything you love about tacos, minus the guilt and price tag of takeout.

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

Calories: 448kcal | Carbohydrates: 27g | Protein: 22g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 891mg | Potassium: 1130mg | Fiber: 8g | Sugar: 12g | Vitamin A: 862IU | Vitamin C: 18mg | Calcium: 28mg | Iron: 2mg

Jump to Recipe

Pin Recipe

Similar Recipes

chicken smashed tacos

chicken smashed tacos

Smash Chicken Tacos

These Smashed Chicken Tacos are proof that meal prep doesn’t have to be boring. They’re quick, fun, and full of flavor—plus, they satisfy those taco cravings in the best way possible. So grab your skillet and let’s get smashing!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 448 kcal

Equipment

  • skillet
  • mixing bowl

Ingredients
  

  • 8 oz ground chicken
  • 4 mini tortillas
  • 1 cup pico de gallo
  • 1 cup shredded lettuce
  • 1 avocado (sliced)
  • 1/2 teaspoon taco seasoning
  • 1 tablespoon olive oil

Instructions
 

  • Season the Chicken: In a mixing bowl, combine the ground chicken with taco seasoning. Mix gently by hand to keep the chicken tender, then divide into four equal portions and roll into balls.
  • Prep the Tortillas: Lay out your mini tortillas and place a chicken ball in the center of each. Use your hands or a measuring cup to flatten the chicken, spreading it evenly across the tortilla.
  • Sizzle Time: Heat a large skillet over high heat and drizzle with olive oil. Place each tortilla in the pan, chicken side down. Use a spatula to firmly press the tortilla into the pan for a crispy, golden finish.
  • Flip & Finish: Cook until the chicken is browned and cooked through, about 3-4 minutes. Flip and cook the tortilla side until it’s beautifully golden and crisp.
  • Top It Off: Pile on shredded lettuce, fresh pico de gallo, and creamy avocado slices. Serve immediately or store for later!

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: 448kcalCarbohydrates: 27gProtein: 22gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 98mgSodium: 891mgPotassium: 1130mgFiber: 8gSugar: 12gVitamin A: 862IUVitamin C: 18mgCalcium: 28mgIron: 2mg

Why These Smashed Chicken Tacos Make Meal Prep Fun:

  • Flavor Explosion: These tacos are packed with flavor from the seasoned chicken to the fresh pico de gallo and creamy avocado. They’re so good, you’ll forget about that takeout menu.

  • Perfectly Portion-Controlled: Mini tortillas keep portions in check without leaving you feeling deprived. Plus, they’re just so cute!

  • Quick & Easy: This recipe takes less than 30 minutes from start to finish, making it ideal for busy weekdays.

  • Budget-Friendly: Forget overpriced takeout! These tacos cost a fraction of what you’d spend at a restaurant and use minimal ingredients.

  • Customizable: Want extra heat? Add jalapeños. Craving cheese? Sprinkle some on top. These tacos are a blank canvas for your favorite toppings.

  • Meal Prep Magic: Make a batch and store them in the fridge. Reheat in a skillet or air fryer, and they’re just as delicious as day one.

  • Know What’s in Your Food: When you cook at home, you control the ingredients—no hidden sugars, excess sodium, or mystery oils. Just clean, wholesome goodness.

The PrepYoSelf Newsletter

INGREDIENTS YOU NEED

  • Ground Chicken: The star of the show! Ground chicken is lean, versatile, and absorbs flavors beautifully. When seasoned with taco seasoning, it becomes savory, slightly spicy, and packed with flavor. Its mild taste makes it the perfect base to let the fresh toppings shine.

  • Mini Flour Tortillas: These 4-inch tortillas are the ideal size for creating individually portioned tacos. They provide a soft, slightly chewy texture that crisps up beautifully when cooked. The tortilla acts as the foundation, holding all the deliciousness together while adding a subtle, comforting flavor.

  • Taco Seasoning: This blend of spices—typically including chili powder, cumin, paprika, and garlic powder—adds warmth, depth, and a hint of smokiness to the chicken. It’s the secret to turning simple ground chicken into a taco sensation!

  • Pico de Gallo: Fresh, vibrant, and zesty, pico de gallo brings a burst of flavor to every bite. Made from tomatoes, onions, cilantro, lime juice, and sometimes jalapeños, it adds a juicy, tangy element that balances the savory chicken.

  • Shredded Lettuce: This light, crunchy addition adds freshness and texture to the tacos. It contrasts the warm, cooked components with a crisp bite, making the dish feel balanced and refreshing.

  • Avocado: Creamy, rich, and slightly nutty, avocado ties everything together. It complements the spice from the chicken and the tanginess of the pico de gallo, while adding a luxurious texture to each bite. Plus, it’s packed with healthy fats to keep you feeling full and satisfied.

chicken smashed tacos

How to Meal Prep Smash Chicken Tacos

  1. Season the Chicken: In a medium-sized mixing bowl, add the ground chicken and sprinkle the taco seasoning evenly over it. Using clean hands, gently mix until the seasoning is well combined with the chicken. Divide the mixture into four equal portions and roll each into a ball.

  2. Prepare the Tortillas: Lay out the mini tortillas on a clean surface. Place one chicken ball in the center of each tortilla. Using your hands or the back of a spoon, flatten and spread the chicken across the tortilla until it forms an even layer, covering the tortilla’s surface.

  3. Heat the Skillet: Place a large skillet on the stove and set it to high heat. Add a drizzle of olive oil (about 1 tablespoon) and let it heat up for about 30 seconds to a minute. You’ll know it’s ready when the oil looks shiny and moves easily across the pan.

  4. Cook the Chicken Side: Carefully place each tortilla into the skillet, chicken side down. Use a spatula to firmly press down on the tortilla to ensure the chicken makes full contact with the pan. Cook for 3-4 minutes or until the chicken is fully cooked and has developed a golden-brown crust.

  5. Flip and Cook the Tortilla Side: Gently flip the tortilla over so the chicken side is facing up. Let the tortilla side cook for another 2-3 minutes, or until it becomes golden brown and slightly crispy. Remove the tacos from the skillet and set them on a plate.

  6. Add the Toppings: Once all the tacos are cooked, top them with shredded lettuce, pico de gallo, and avocado slices. Serve immediately or let them cool before storing in airtight containers for meal prep.

chicken smashed tacos

Meal Prep Pairing Tips

  • Side Salad: A citrusy arugula or spinach salad with a lime vinaigrette complements the tacos’ zestiness.

  • Mexican Street Corn Salad (Elote Salad): This creamy, tangy dish pairs perfectly with the tacos’ savory flavors.

  • Cilantro Lime Rice: The subtle lime and cilantro flavors echo the tacos’ fresh toppings.

  • Black Beans or Refried Beans: A classic side that adds a creamy texture and boosts protein and fiber.

  • Tortilla Chips with Guacamole or Salsa: These make a great appetizer or side to munch on while enjoying your tacos.

  • Jicama Slaw: This crunchy, slightly sweet slaw adds a refreshing twist.

chicken smashed tacos

Similar Recipes

shrimp kebab

Air Fryer Shrimp and Pineapple Kebabs

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

salmon salad

Salmon Salad Stuffed Avocado

You Might Also Like

Trader Joe’s Organic Green Tea

Trader Joe’s Just a Handful of 50% Less Salt Roasted and Salted Whole Cashews

Alessi Autentico – Italian Crispy Breadsticks, Low Fat Made with Extra Virgin Olive Oil

Frequently Asked Questions

Can I use a different type of meat?

Yes! Ground turkey, pork, and beef can be substituted for the chicken. Just adjust the seasonings as needed to match your choice of protein.

How do I know the chicken is cooked through?

The chicken should be golden-brown on the outside and reach an internal temperature of 165°F (74°C). If you don’t have a thermometer, make sure there’s no pink in the center of the chicken.

Can I cook these in the oven instead of on the stove?

Yes! Preheat your oven to 400°F (200°C). Arrange the tortilla-chicken combos on a lined baking sheet, chicken side up. Bake for 12-15 minutes or until the chicken is cooked through and golden. For a crispier tortilla, broil for an additional 1-2 minutes.

Posted on by — Leave a comment

Easy Cottage Cheese Cucumber Salad

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Looking for a snack that’s easy to whip up, tastes amazing, and keeps you full? This Cottage Cheese Cucumber Salad is the perfect recipe for beginner cooks who want something fresh, nutritious, and high in protein. With just a few simple ingredients and no cooking required, you can have this refreshing salad ready in minutes!

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

Calories: 150kcal | Carbohydrates: 9g | Protein: 15g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 21mg | Sodium: 708mg | Potassium: 420mg | Fiber: 2g | Sugar: 6g | Vitamin A: 621IU | Vitamin C: 10mg | Calcium: 179mg | Iron: 1mg

Jump to Recipe

Pin Recipe

Similar Recipes

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Easy Cottage Cheese Cucumber Salad

Enjoy this cottage cheese cucumber salad as a refreshing snack or pair it with whole-grain crackers for a complete mini-meal. It’s tasty, healthy, and just too easy not to try!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Course Salad, Side Dish
Cuisine American, Mediterranean
Servings 2
Calories 150 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1 cup cottage cheese
  • 1 cucumber (diced)
  • 1 roma tomato (diced)
  • 2 tablespoons green onions (sliced)
  • 2 tablespoons shaved parmesan cheese
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt

Instructions
 

  • In a medium bowl, stir together cottage cheese, tomatoes, green onions, grated parmesan cheese, and cucumbers. Sprinkle in the seasonings and stir until well-mixed. Chill until serving.

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: 150kcalCarbohydrates: 9gProtein: 15gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 21mgSodium: 708mgPotassium: 420mgFiber: 2gSugar: 6gVitamin A: 621IUVitamin C: 10mgCalcium: 179mgIron: 1mg

Why This Recipe is a Winner

  • Protein-Packed Goodness: With cottage cheese as the star, this salad delivers a satisfying protein punch, making it a perfect snack to fuel your day.

  • Beginner-Friendly: If you can chop and stir, you can make this! It’s simple enough for anyone starting out in the kitchen.

  • Cool and Refreshing: The crisp cucumber and juicy tomato bring hydrating, fresh vibes—ideal for a hot day or when you need a light, energizing bite.

  • Nutrient-Rich: Packed with vitamins like A, C, and K from the veggies and calcium from the cottage cheese, it’s a snack that works as hard as you do.

  • Quick and Easy: You can whip this up in 5 minutes flat—no cooking required! Perfect for busy days or when you want something delicious with minimal effort.

  • Customizable for Meal Prep: Make a big batch and portion it out for the week. It holds up well in the fridge, making it a reliable go-to snack or lunch side.

  • Low-Calorie, Big Flavor: Seasoned with dill and garlic powder, this salad feels indulgent without packing in extra calories.

The PrepYoSelf Newsletter

Simple Ingredients

  • Cottage Cheese: The creamy, slightly tangy cottage cheese acts as the base, tying all the ingredients together. Its high protein content makes it satisfying and filling, while its mild flavor complements the fresh veggies without overpowering them.

  • Cucumber: Crisp, refreshing, and hydrating, cucumber adds a crunch that contrasts beautifully with the creamy texture of cottage cheese. Its cool, mild taste makes it a perfect partner for the tanginess of the cheese and the zest of the seasonings.

  • Roma Tomato: Juicy and slightly sweet, Roma tomatoes bring a pop of color and a burst of flavor. Their natural acidity balances the richness of the cottage cheese and enhances the overall taste of the salad.

  • Green Onions: With a mild oniony bite, green onions add a layer of savory depth without being too overpowering. They give the salad a subtle zing that complements the freshness of the cucumber and tomato.

  • Dried Dill: Dill’s herby, slightly citrusy flavor is a game-changer in this recipe. It adds a touch of brightness and pairs beautifully with the cucumber, making the salad feel fresh and light.

  • Garlic Powder: A little garlic powder goes a long way! It adds warmth and a hint of savory flavor that rounds out the creaminess of the cottage cheese and the freshness of the veggies.

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

How to Make Cottage Cheese Cucumber Salad

  1. In a medium bowl, combine cottage cheese, cucumber, tomato, green onions, and grated parmesan cheese.

  2. Sprinkle in the dried dill, garlic powder, salt, and pepper. Stir until well mixed.

  3. Taste and adjust seasoning if needed.

  4. Cover and chill in the refrigerator for at least 10 minutes to let the flavors meld together.

  5. Serve as a snack, side dish, or alongside a light lunch.

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Meal Prep Pairing Tips:

  • Whole-Grain Crackers or Pita Chips: Add some crunch by pairing the salad with whole-grain crackers or pita chips. They’re perfect for scooping and add complex carbs to keep you energized.

  • Grilled Chicken Strips: Amp up the protein by including grilled or baked chicken strips. Lightly seasoned chicken complements the salad’s fresh flavors without overpowering it.

  • Hard-Boiled Eggs: For an extra boost of protein and healthy fats, hard-boiled eggs are a simple and portable addition. Slice them up and serve alongside the salad.

  • Quinoa or Brown Rice: Make it a more substantial meal by prepping a side of quinoa or brown rice. Their nutty flavors and chewy textures work well with the creamy salad.

  • Avocado Slices: Creamy avocado slices add healthy fats and a buttery texture, making your meal more satisfying and nutrient-dense.

  • Roasted Sweet Potatoes: Add some natural sweetness and complex carbs with roasted sweet potato wedges. The caramelized edges and earthy flavor complement the fresh salad beautifully. 

  • Fresh Fruit: Pair with a side of fresh fruit like apple slices, grapes, or berries for a sweet and hydrating addition to your meal.

  • Hummus and Veggie Sticks: For extra veggies and a savory dip, include hummus with carrot, celery, or bell pepper sticks. The flavors will pair well with the herbaceous dill in the salad.

  • Lemon or Lime Wedges: Toss in some lemon or lime wedges to squeeze over the salad for an extra citrusy zing. This can brighten the flavors even more!

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

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 a different type of cheese?

Absolutely! If cottage cheese isn’t your thing, try Greek yogurt, ricotta, or even crumbled feta for a similar creamy texture and flavor.

How long does this salad last in the fridge?

This salad can be stored in an airtight container for up to 2 to 3 days. The cucumber and tomato may release some liquid, so give it a quick stir before serving or drain the excess liquid.

Can I add more veggies?

Of course! Feel free to toss in diced bell peppers, shredded carrots, or even some spinach or arugula for added nutrition and color.

Posted on by — Leave a comment

One Pan Creamy Orzo Pasta with Squash

orzo pasta with yellow squash

If you’re looking for an easy, flavorful, and nutritious meal prep idea, this creamy orzo pasta with yellow squash is your new go-to! It’s simple to make, and the caramelized onion and herb flavor from the Boursin cheese will take your taste buds to the next level. Perfect for a busy week ahead, this dish combines hearty pasta, fresh squash, and creamy cheese for a satisfying meal you’ll love to have on hand.

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

Calories: 170kcal | Carbohydrates: 22g | Protein: 5g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Cholesterol: 15mg | Sodium: 101mg | Potassium: 313mg | Fiber: 2g | Sugar: 3g | Vitamin A: 349IU | Vitamin C: 17mg | Calcium: 34mg | Iron: 1mg

Jump to Recipe

Pin Recipe

Similar Recipes

orzo pasta with yellow squash

orzo pasta with yellow squash

Creamy Orzo Pasta with Squash

This creamy orzo pasta with yellow squash is a quick and easy meal prep dish featuring tender orzo, sautéed squash, and a rich Boursin cheese sauce, perfect for busy beginners.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Side Dish
Cuisine American
Servings 2
Calories 170 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 1/3 cup orzo pasta
  • 1 cup water
  • 2 tablespoons Boursin Cheese (Caramelized Onion and Herb Flavor)
  • 1 yellow squash

Instructions
 

  • Cook the Orzo: Prepare the orzo pasta according to package instructions, usually 8-10 minutes.
  • Cook the Squash: While the orzo cooks, slice the yellow squash and add it to the pot once the pasta is done. Cook for a few minutes until fork-tender.
  • Mix in the Cheese: Stir in the Boursin cheese until the pasta and squash are fully coated and creamy. Just season with salt to taste.

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: 170kcalCarbohydrates: 22gProtein: 5gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gCholesterol: 15mgSodium: 101mgPotassium: 313mgFiber: 2gSugar: 3gVitamin A: 349IUVitamin C: 17mgCalcium: 34mgIron: 1mg

Why this Recipe Rocks:

  • Simple Ingredients: This recipe uses just a few basic, budget-friendly ingredients—orzo pasta, yellow squash, and Boursin cheese—making it easy to shop for and prepare without breaking the bank.

  • Quick and Easy: With minimal steps, this recipe is perfect for beginners looking for a fast, hassle-free meal prep idea that doesn’t require complex techniques or long cooking times.

  • Flavorful Twist: The Boursin cheese adds a creamy, savory punch to the dish, introducing beginners to the concept of enhancing meals with rich, flavorful ingredients.

  • Versatile: This recipe can easily be customized with other vegetables, proteins, or seasonings, allowing beginners to get creative while sticking to simple ingredients.

  • Meal Prep Friendly: The dish stores well in the fridge for several days, offering beginners a chance to practice portioning and preparing meals in advance, making their week easier.

  • Nutrient-Rich: With squash providing vitamins and fiber, this dish helps beginner cooks learn how to balance flavor and nutrition without needing to complicate their meals.

  • Culinary Flair: Stirring in Boursin cheese creates a rich creamy sauce with restaurant-quality flavors.

The PrepYoSelf Newsletter

Simple Balanced Ingredients:

  • Orzo Pasta: Orzo is a small, rice-shaped pasta that cooks quickly and has a light, tender texture. It serves as a great base for this dish because it absorbs flavors well while still maintaining its shape. Its neutral flavor complements the richness of the Boursin cheese and the freshness of the squash, making it a versatile choice for beginner cooks who want to experiment with different flavor combinations.

  • Yellow Squash: Yellow squash adds a subtle sweetness and a delicate texture to the dish. When cooked, it softens to a tender, melt-in-your-mouth consistency that pairs beautifully with the creamy pasta. The mild flavor of squash doesn’t overpower the dish, allowing the richness of the cheese to shine through while providing a healthy, nutrient-packed component to the meal.

  • Boursin Cheese (Caramelized Onion and Herb Flavor): Boursin cheese is a soft, creamy cheese that is infused with bold flavors like caramelized onion and herbs. It melts effortlessly into the pasta, creating a velvety sauce that coats every bite. The creamy texture and savory, aromatic taste elevate the dish without needing heavy cream or complicated ingredients. For beginner cooks, Boursin cheese is a great shortcut to adding rich, restaurant-style flavors without the need for extensive cooking skills or ingredients.

orzo pasta with yellow squash

Quick and Easy Recipe Steps:

  1. Cook the Orzo Pasta: Begin by cooking the orzo pasta according to the instructions on the package. It’s usually a quick process, taking about 8-10 minutes. Make sure to stir occasionally to prevent sticking.

  2. Prep the Squash: While the pasta is cooking, slice the yellow squash into thin rounds. This helps it cook evenly and quickly.

  3. Cook the Squash: Once the orzo pasta is done, add the sliced yellow squash to the pot. Cook it for a few minutes until the squash is fork-tender and slightly golden. You’ll love how the squash softens and absorbs the flavors of the pasta.

  4. Add the Boursin Cheese: Stir in the Boursin cheese (caramelized onion and herb flavor) and mix well. The cheese will melt into the pasta, creating a creamy, flavorful coating. Keep stirring until the pasta and squash are fully coated and the cheese is evenly distributed. Season with salt to taste.

orzo pasta with yellow squash

Meal Prep Pairings for Orzo Pasta

  • Grilled Chicken or Turkey: Add lean protein like grilled chicken or turkey breast to balance the creamy pasta. The mild flavors of the poultry complement the richness of the Boursin cheese, while providing a protein boost to keep you full longer.

  • Grilled Shrimp: Grilled shrimp adds a touch of elegance and a mild seafood flavor that pairs well with the creamy, herb-infused sauce of the pasta. Its lightness contrasts with the richness of the orzo and cheese, creating a delicious and well-rounded dish.

  • Light Tomato Soup: Pair the creamy pasta with a light tomato soup for a comforting and classic combination. The acidity of the tomatoes cuts through the richness of the orzo, while the soup provides a warm and hearty side dish.

  • Mixed Greens Salad: A light mixed greens salad with a tangy vinaigrette is a perfect contrast to the creamy pasta. The acidity of the dressing will help cut through the richness of the dish, refreshing your palate with each bite.

  • Fresh Fruit: A light fruit salad or fresh fruit, such as grapes, apple slices, or citrus segments, offers a refreshing, slightly sweet contrast to the savory pasta. This helps balance the richness and adds a pop of color to your plate.

  • Pesto Drizzle: For an added burst of flavor, drizzle a bit of homemade or store-bought pesto on top of the pasta. The fresh basil, garlic, and olive oil in the pesto will enhance the herbaceous notes of the Boursin cheese and add an aromatic finish.

orzo pasta with yellow squash

Similar Recipes

orange chicken

Air Fryer Orange Soy Glazed Chicken and Broccoli

roasted chicken and rutabaga

Roasted Lemon Italian Chicken with Rutabaga

rosemary chicken

Rosemary Baked Chicken and Potatoes

You Might Also Like

Chateau Ste. Michelle Columbia Valley Chardonnay

Trader Joe’s Meyer Lemon Cookie Thins

365 by Whole Foods Market, Pepperoncini Sliced Golden Organic

Frequently Asked Questions

Can I use a different type of pasta instead of orzo?

Yes! You can substitute orzo with any small pasta like couscous, elbow macaroni, or farfalle. Just be sure to adjust the cooking time according to the pasta you choose.

How long can I store this in the fridge?

This creamy orzo pasta with yellow squash will stay fresh in an airtight container in the fridge for up to 4 days. Just reheat it in the microwave or on the stovetop when you’re ready to eat.

Can I use a different type of cheese?

Yes, you can swap Boursin cheese for other soft cheeses like goat cheese, cream cheese, or ricotta. You can also experiment with hard cheeses like parmesan or pecorino for a different flavor profile.

Posted on by

Jan 20 Weekly Meal Plan

round plate with chicken meatball lettuce wraps served with grapes

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

 Smoked Salmon English Muffin Air Fryer Chicken Meatball Wraps Hoisin Pork Stir Fry
Tues Lemon Ricotta Breakfast Cake Chicken Fajita Lettuce Wraps Instant Pot Butter Chicken
Wed Smoked Salmon English Muffin Air Fryer Chicken Meatball Wraps Hoisin Pork Stir Fry
Thurs Lemon Ricotta Breakfast Cake Chicken Fajita Lettuce Wraps Instant Pot Butter Chicken
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. Start with cutting up the vegetables and fruits. Next, measure out the cheese and gather your spices and seasonings. Then, prep the meats.

  2. Prepare the Chicken in the Instant Pot: Start by sautéing the onions, garlic, and ginger. Then brown the chicken and add the tomato paste and other ingredients. Once you’ve added everything to the Instant Pot, set it to cook.

Cooking Phase 1: Oven and Air Fryer Set up:

  1. Preheat oven to 400°F for the fajita chicken and veggies, the cauliflower side dish, and the Lemon Ricotta Cake. Preheat the Air Fryer to 360°F for the chicken meatballs.

  2. Toss the chicken and veggies with the fajita seasonings and olive oil. Place the mixture on a sheet pan and place them in the oven.

  3. Mix the ingredients for the Lemon Ricotta Breakfast Cake and get it into the oven.

  4. Start mixing the chicken meatball ingredients. Form them into meatballs and place them in the Air Fryer.

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

  1. Begin cooking the rice according to package instructions (this can run while you are doing other steps).

  2. Sauté onions and bell peppers, cook thinly sliced pork until browned, then stir in garlic and a hoisin sauce mixture.

Final Steps:

  1. Once the Instant Pot finishes, quick-release the pressure and stir in the heavy cream and cilantro. Let the sauce simmer until it thickens.

  2. While the dishes finish cooking, prep the cold dishes (like the smoked salmon muffins and the yogurt sauce for the wraps.

  3. 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 salmon English muffin can be served chilled, while the lemon ricotta breakfast cake can be warmed in the microwave.

  • Lunch: Both proteins for the meals can be reheated in the microwave, while the lettuce wraps are served chilled.

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Salmon English Muffin: Add avocado and lemon juice just before serving. Use smoked turkey or chicken for a different protein option.

  • Lemon Ricotta Breakfast Cake: Substitute ricotta with Greek yogurt for a creamier texture and higher protein.

  • Chicken Meatballs: Shape and freeze meatballs ahead of time; cook from frozen in the Air Fryer when ready to serve. Use ground turkey or beef for different flavor profiles.

  • Chicken: Use beans or tofu for a vegetarian option.

  • Hoisin Pork Stir Fry: Use chicken or beef in place of pork for a different protein.

  • Instant Pot Butter Chicken: Substitute cauliflower with roasted vegetables like zucchini or sweet potatoes.

  • 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

Air Fryer Tomato Pesto Turkey Meatballs with Boursin Cheese

turkey meatballs

If you’re new to cooking, this recipe is foolproof and packed with flavor hacks! Using premade tomato pesto and Boursin cheese means you don’t have to worry about seasoning everything from scratch—these ingredients are flavor bombs that take your meatballs to the next level.

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

Calories: 214kcal | Carbohydrates: 3g | Protein: 28g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 79mg | Sodium: 578mg | Potassium: 341mg | Fiber: 1g | Sugar: 2g | Vitamin A: 279IU | Vitamin C: 1mg | Calcium: 29mg | Iron: 1mg

Jump to Recipe

Pin Recipe

Similar Recipes

turkey meatballs

turkey meatballs

Air Fryer Tomato Pesto Turkey Meatballs with Boursin Cheese

Savory, herby turkey meatballs infused with tomato pesto and creamy Boursin cheese, cooked to perfection in the air fryer for a quick, protein-packed meal prep win.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine American
Servings 4
Calories 214 kcal

Equipment

  • mixing bowl
  • Air Fryer

Ingredients
  

  • 1 lb ground turkey
  • 4 tablespoons sun-dried tomato pesto
  • 4 tablespoons boursin cheese (caramelized onion and herb cheese flavor)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • cooking spray

Instructions
 

  • Gather all the ingredients:  In a medium-sized bowl, combine the ground turkey, tomato pesto, Boursin cheese, egg, garlic powder, salt, and pepper.
  • Mix It Up: Use a spoon or your hands to gently mix everything until evenly combined. Be careful not to overmix, as this can make the meatballs dense.
  • Shape the Meatballs: Using a medium cookie scoop or your hands, form the mixture into meatballs about 1 inch diameter (roughly 1.5 tablespoons each). You should get about 24 meatballs.
  • Prep the Air Fryer: Lightly spray the air fryer basket with cooking spray to prevent sticking. Place the meatballs in a single layer in the basket, leaving space between each one. If necessary, cook in batches to avoid overcrowding.
  • Cook the Meatballs: Set the air fryer to 400°F. Cook the meatballs for 8-10 minutes, shaking the basket or turning the meatballs halfway through for even cooking. The meatballs should be golden brown and have an internal temperature of 165°F when done.
  • Cool and Serve: Remove the cooked meatballs from the air fryer and let them rest for 2-3 minutes. Serve immediately or store for meal prep

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: 214kcalCarbohydrates: 3gProtein: 28gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 79mgSodium: 578mgPotassium: 341mgFiber: 1gSugar: 2gVitamin A: 279IUVitamin C: 1mgCalcium: 29mgIron: 1mg

Reasons This Recipe is a Protein-Packed Meal Prep Hero

  • Lean Protein Powerhouse: Ground turkey is high in protein and low in fat, making it an excellent choice for building and repairing muscles.

  • Balanced Flavor and Nutrition: Tomato pesto and Boursin cheese bring richness and flavor without adding unnecessary calories.

  • Customizable Portions: Perfectly portioned meatballs help with portion control and ensure every bite is satisfying.

  • Meal Prep Marvel: These meatballs are versatile—pair them with pasta, zoodles, or a salad for a balanced meal.

  • Quick Cooking Time: Ready in under 15 minutes, this recipe fits even the busiest schedules.

  • Low-Carb and Nutrient-Dense: Great for those following a low-carb or keto lifestyle while still packed with essential vitamins and minerals.

  • Crowd-Pleaser: The creamy, herby Boursin cheese elevates these meatballs into a dish that feels gourmet without the extra effort.

The PrepYoSelf Newsletter

Why These Ingredients Work So Well Together

  • Ground Turkey: The star of the recipe, ground turkey, is a lean protein that provides the perfect base for meatballs. Its mild flavor allows the other ingredients, like tomato pesto and Boursin cheese, to shine while still offering a tender, juicy texture when cooked properly.

  • Tomato Pesto: This premade pesto is a game-changer for adding instant flavor. Made from tomatoes, nuts, and herbs, it infuses the meatballs with a rich, tangy, and slightly sweet profile. It also keeps the mixture moist, preventing the turkey from drying out.

  • Boursin Cheese: The creamy, herbed Boursin cheese (caramelized onion and herb flavor is a favorite) is the ultimate flavor enhancer. It adds a luxurious creaminess and a punch of garlic and herb notes that complement the tomato pesto beautifully. As it melts during cooking, it helps keep the meatballs moist and flavorful.

  • Egg: The egg acts as a binder, holding the meatball mixture together so they don’t fall apart while cooking. It also adds a bit of richness to the texture.

  • Garlic Powder: This adds a subtle, savory depth of flavor that blends seamlessly with the other ingredients. It’s an easy way to incorporate the boldness of garlic without having to chop fresh cloves.

  • Salt (½ teaspoon) and Pepper: These pantry staples enhance all the flavors in the recipe, bringing balance to the sweetness of the tomato pesto and the creaminess of the cheese. The pepper adds just a hint of spice to round out the flavors.

  • Cooking Spray: A light mist of cooking spray ensures the meatballs don’t stick to the air fryer basket while also helping them achieve a golden, slightly crispy exterior.

turkey meatballs with orzo pasta and yellow squash

How to Make Air Fryer Turkey Meatballs

  1. Gather Your Ingredients: Lay out all your ingredients before starting—this will make mixing easier. In a medium-sized mixing bowl, add the ground turkey, tomato pesto, Boursin cheese, egg, garlic powder, salt, and pepper.

  2. Mix Gently: Use a large spoon or clean hands to gently mix the ingredients until everything is evenly combined. Take your time to ensure the cheese and pesto are distributed throughout the mixture, but avoid overmixing, as this can make the meatballs tough.

  3. Shape the Meatballs: Scoop out about 1.5 tablespoons of the mixture (a medium cookie scoop works great) and roll it between your hands to form a smooth ball. Each meatball should be about 1 inch in diameter. Place the meatballs on a plate or tray as you go. You should end up with about 24 meatballs.

  4. Prepare the Air Fryer Basket: Lightly spray the air fryer basket with cooking spray to prevent sticking. Arrange the meatballs in a single layer, leaving a little space between each one so the air can circulate. If you have too many meatballs to fit comfortably, plan to cook them in batches.

  5. Cook the Meatballs: Preheat your air fryer to 400°F if your model requires preheating. Place the basket in the air fryer and cook for 8-10 minutes. Halfway through cooking (around the 4-5 minute mark), carefully shake the basket or use tongs to turn the meatballs to ensure they cook evenly. The meatballs are done when they are golden brown and the internal temperature reaches 165°F.

  6. Rest and Serve: Once cooked, use tongs to remove the meatballs from the air fryer and place them on a plate. Let them rest for 2-3 minutes to lock in the juices. Serve immediately or cool completely for meal prep.

turkey meatballs

Pairing Tips for a Complete Meal

  • ​​Pasta or Zoodles: Serve the meatballs over whole-grain spaghetti, zucchini noodles, or chickpea pasta with a drizzle of olive oil or marinara sauce for a hearty yet healthy meal.

  • Grain Bowls: Pair the meatballs with quinoa, farro, or brown rice, and add roasted veggies like zucchini, bell peppers, or broccoli for a balanced grain bowl.

  • Salads: Toss the meatballs on a bed of mixed greens with cherry tomatoes, cucumbers, and a light vinaigrette. Sprinkle with Parmesan for an extra flavor boost.

  • Wraps and Sandwiches: Stuff the meatballs into whole-grain pita bread or wraps with spinach, hummus, or tzatziki sauce for a Mediterranean-inspired meal.

  • Snack-Size Pairing: Pair 2-3 meatballs with raw veggie sticks and a small container of hummus or guacamole for a protein-packed snack.

  • Soup Sidekick: Add the meatballs to a bowl of tomato soup or minestrone for a cozy, filling combo.

  • Breakfast Add-On: Slice the meatballs and add them to an egg scramble or frittata for a high-protein breakfast

turkey meatballs

Similar Recipes

chicken soup

One Pot Mexican Chicken Soup

sweet potato blt

Instant Pot Beef Ragu

pork carnitas

Instant Pot Pork Carnitas

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Trader Joe’s Meyer Lemon Cookie Thins

Saucy Lips – Handcrafted Gourmet Sauces and Marinades

Frequently Asked Questions

Can I use a different type of meat instead of turkey?

Absolutely! You can substitute ground turkey with ground chicken, beef, or pork. Keep in mind that leaner meats like turkey and chicken are healthier options, while beef or pork will add more richness and fat to the meatballs.

What can I use if I don’t have tomato pesto?

If tomato pesto isn’t available, you can substitute with regular basil pesto, sun-dried tomato paste with minced garlic. Each will bring a slightly different flavor, but all will work well in this recipe.

Can I use a different type of cheese instead of Boursin?

Yes! Cream cheese mixed with garlic and herbs is a great substitute. You can also try goat cheese, ricotta, or even shredded Parmesan for a different twist.

Posted on by — Leave a comment

Smoked Paprika Chicken Quinoa Bowl

chicken, quinoa, sweet potato, broccoli

Get ready to elevate your meal prep game with this Smoked Paprika Chicken Quinoa Bowl! Packed with protein, fiber, and vibrant veggies, this dish is a powerhouse of flavor and nutrition. It’s the perfect recipe for anyone looking to incorporate healthier, whole-food ingredients into their busy lifestyle. Let’s break it down step-by-step so you can whip up this wholesome bowl with confidence!

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

Calories: 842kcal | Carbohydrates: 63g | Protein: 26g | Fat: 55g | Saturated Fat: 10g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 33g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 833mg | Potassium: 967mg | Fiber: 7g | Sugar: 23g | Vitamin A: 16652IU | Vitamin C: 42mg | Calcium: 88mg | Iron: 4mg

Jump to Recipe

Pin Recipe

Similar Recipes

chicken, quinoa, sweet potato, broccoli

chicken, quinoa, sweet potato, broccoli

Smoked Paprika Chicken Quinoa Bowl

This Smoked Paprika Chicken Quinoa Bowl isn’t just a meal—it’s your go-to solution for delicious, healthy fuel that fits seamlessly into your lifestyle. Prep it today, and thank yourself all week long!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2
Calories 842 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer
  • boiling pot

Ingredients
  

Chicken, Quinoa, and Veggies

  • 8 oz boneless chicken thighs
  • 1/3 cup dried quinoa
  • 1 cup broccoli
  • 1 sweet potato (peeled and diced)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon garlic powder

Smoked Paprika Dressing

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions
 

  • Preheat & Prep: Preheat your air fryer to 400°F. Rinse quinoa thoroughly under running water and cook it in boiling water according to package instructions.
  • Mix the Marinade: In a small jar, combine all the marinade ingredients. Use a frother or whisk to emulsify the mixture until smooth and creamy.
  • Marinate the Chicken: Place the chicken thighs in a mixing bowl. Pour half of the marinade over the chicken, ensuring it’s fully coated. Reserve the other half for later
  • Cook the Chicken: Place the marinated chicken in the air fryer basket and cook for 8–10 minutes, or until it reaches an internal temperature of 165°F. Let the chicken rest for a few minutes, then slice it into bite-sized pieces.
  • Roast the Veggies: While the chicken cooks, season the sweet potato and broccoli with garlic powder, salt, and pepper. Toss with olive oil. After the chicken is done, cook the veggies in the air fryer for 4–5 minutes until tender and slightly crispy.
  • Assemble the Bowl: Layer the cooked quinoa, roasted veggies, and chicken in a bowl. Drizzle the remaining marinade dressing over the top and give everything a gentle toss to combine.
  • Serve & Enjoy: Pack your bowls into meal prep containers or enjoy one right away for a balanced, satisfying 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: 842kcalCarbohydrates: 63gProtein: 26gFat: 55gSaturated Fat: 10gPolyunsaturated Fat: 9gMonounsaturated Fat: 33gTrans Fat: 0.1gCholesterol: 111mgSodium: 833mgPotassium: 967mgFiber: 7gSugar: 23gVitamin A: 16652IUVitamin C: 42mgCalcium: 88mgIron: 4mg

7 Reasons This Recipe is a Meal Prep Superstar

  • Protein-Packed Goodness: The chicken thighs deliver lean protein to help you build and repair muscles while keeping you full and energized.

  • Complex Carbs for Lasting Energy: Quinoa and sweet potatoes are nutrient-dense, slow-digesting carbs that provide sustained energy without spikes and crashes.

  • Vibrant Veggies for Nutrients: Broccoli and sweet potato bring fiber, vitamins, and antioxidants to support a healthy immune system and digestion.

  • Quick & Easy: This recipe uses the air fryer for speed and convenience, perfect for meal prepping multiple servings in under 30 minutes.

  • Flavor Explosion: The smoky paprika marinade brings a rich, tangy, and slightly sweet flavor that keeps you excited about eating healthy.

  • Customizable: Swap out the veggies or protein to fit your preferences. This bowl is versatile enough to suit different tastes and dietary needs.

  • Fuel for Life: Packed with whole, nutrient-dense ingredients, this bowl keeps you energized for busy days—whether you’re crushing work deadlines, chasing kids, or hitting the gym.

The PrepYoSelf Newsletter

Ingredients You’ll Need:

  • Chicken Thighs: Juicy and flavorful, chicken thighs bring a hearty, protein-rich base to this dish. Their natural richness pairs perfectly with the smoky and tangy marinade, making every bite satisfying and full of flavor.

  • Quinoa: This tiny but mighty seed adds a fluffy texture and a nutty undertone to the bowl. Quinoa is a complete protein, meaning it contains all nine essential amino acids, which complement the chicken’s protein for a balanced, energizing meal.

  • Sweet Potato: Naturally sweet and creamy, sweet potatoes provide a hint of sweetness that balances the smoky paprika and tangy dressing. They’re packed with beta-carotene, which adds both nutrition and vibrant color to the bowl.

  • Broccoli: The crisp-tender texture of broccoli contrasts beautifully with the soft sweet potato and quinoa. Its slightly bitter flavor enhances the overall complexity of the dish, while its fiber and vitamin C add a nutritional boost.

  • Olive Oil: Used in both the marinade and to roast the veggies, olive oil adds richness and helps bring out the natural flavors of the ingredients. Its healthy fats also help your body absorb fat-soluble vitamins from the vegetables.

  • Smoked Paprika: This star seasoning infuses the chicken and dressing with a smoky depth of flavor. It ties all the ingredients together, creating a warm, cohesive taste profile that feels indulgent yet light.

  • Honey & Red Wine Vinegar: These two ingredients in the marinade work as a sweet-and-tangy duo. The honey balances the acidity of the vinegar, creating a dressing that’s both bright and luscious, perfect for drizzling over the bowl.

  • Garlic Powder, Salt & Pepper: These classic seasonings bring everything together. Garlic powder adds warmth and umami, while salt enhances the natural flavors, and pepper gives a subtle kick to keep the dish from feeling flat.

chicken, quinoa, sweet potato, broccoli

Easy Recipe Steps:

  1. Preheat & Prep the Basics: Preheat your air fryer to 400°F. Rinse the quinoa under cold running water to remove any bitterness. In a small pot, bring water to a boil, then stir in the rinsed quinoa. Lower the heat to a simmer, cover the pot, and cook for about 15 minutes, or until the quinoa is tender and the water is fully absorbed. Set it aside to cool.

  2. Make the Marinade Dressing: In a small jar or bowl, combine olive oil, red wine vinegar, Dijon mustard, honey, garlic powder, smoked paprika, salt, and pepper. Use a frother, whisk, or fork to mix until smooth and creamy. This dressing will add flavor and moisture to your chicken and bowl.

  3. Marinate the Chicken: Place the chicken thighs in a medium-sized mixing bowl. Pour half of the marinade dressing over the chicken. Use clean hands or tongs to toss the chicken, ensuring every piece is well coated. Set the remaining marinade aside—you’ll use it to drizzle over the final bowl.

  4. Cook the Chicken in the Air Fryer: Arrange the marinated chicken thighs in a single layer in the air fryer basket, ensuring they aren’t overlapping (this helps them cook evenly). Cook for 8–10 minutes, flipping halfway through. Use a meat thermometer to check that the internal temperature reaches 165°F. Once done, transfer the chicken to a cutting board and let it rest for 3–5 minutes before slicing into bite-sized pieces.

  5. Prepare the Vegetables: Peel the sweet potato, then dice it into small, even-sized cubes (about ½-inch) so they cook evenly. Rinse the broccoli and cut it into bite-sized florets. Place both in a mixing bowl and season with garlic powder, salt, and pepper. Drizzle with olive oil and toss until evenly coated.

  6. Roast the Veggies in the Air Fryer: After removing the chicken, place the seasoned veggies in the Air Fryer basket. Spread them out in a single layer to allow for even cooking. Roast for 4–5 minutes until they are tender but still have a slight crunch.

  7. Assemble the Bowl: Start with a base of cooked quinoa in your bowl or meal prep container. Add the roasted sweet potato and broccoli on top, followed by the sliced chicken. Drizzle the remaining marinade dressing over everything to bring all the flavors together.

  8. Final Touch: Gently toss everything in the bowl to coat it evenly with the dressing, or leave it layered for a beautiful presentation. Enjoy immediately or store in airtight containers in the fridge for up to 4 days.

chicken, quinoa, sweet potato, broccoli

Additions to Amp Up Flavor & Nutrition:

  • Extra Veggies: Add roasted red bell peppers, cherry tomatoes, or sautéed spinach for more variety.

  • Toppings: Sprinkle with toasted nuts or seeds (like almonds, sunflower seeds, or pumpkin seeds) for added crunch. Crumbled feta cheese or a dollop of Greek yogurt can add creaminess.

  • Fresh Herbs: Garnish with fresh parsley, cilantro, or dill to brighten up the dish.

  • Zest & Juice: Add lemon or lime zest and a squeeze of fresh juice for a citrusy pop of flavor.

  • Heat Lovers: Drizzle with hot sauce or sprinkle with red chili flakes for a spicy kick.

  • Boost Fiber & Protein: Toss in a handful of chickpeas or black beans for extra protein and fiber.

chicken, quinoa, sweet potato, broccoli
Screenshot

Similar Recipes

orange chicken

Air Fryer Orange Soy Glazed Chicken and Broccoli

roasted chicken and rutabaga

Roasted Lemon Italian Chicken with Rutabaga

rosemary chicken

Rosemary Baked Chicken and Potatoes

You Might Also Like

Chateau Ste. Michelle Columbia Valley Chardonnay

Trader Joe’s Meyer Lemon Cookie Thins

365 by Whole Foods Market, Pepperoncini Sliced Golden Organic

Frequently Asked Questions

Can I use pre-cooked ingredients to save time?

Absolutely! Use pre-cooked quinoa, store-bought rotisserie chicken, or frozen pre-cut veggies. Toss them with the marinade dressing to infuse flavor before assembling.

How can I make this meal vegetarian or vegan?

Replace the chicken with tofu, tempeh, or chickpeas, and swap honey in the dressing for maple syrup or agave nectar.

Is quinoa necessary, or can I substitute it?

Quinoa is a great source of protein and fiber, but you can swap it with brown rice, farro, couscous, or even cauliflower rice for a lower-carb option.

Posted on by

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:

Breakfast Lunch Dinner
Mon

 Egg Stuffed Bell Peppers Baked Harissa Chicken Pistachio-crusted salmon with asparagus
Tues Pomegranate Pistachio Granola Hot and Sour Soup Instant Pot Harissa Beef Stew
Wed Egg Stuffed Bell Peppers Baked Harissa Chicken Pistachio-crusted salmon with asparagus
Thurs Pomegranate Pistachio Granola Hot and Sour Soup Instant 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

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