admin, Author at PrepYoSelf

Posted on June 16, 2023June 16, 2023 by admin

June 5 Weekly Meal Plan

Make sure to go to How this page works first if you haven’t yet.

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

First, pre-heat the oven to 400F.
Next, prepare the items that require the oven such as the hoisin glazed chicken with snap peas.
Place the chicken and snow peas in the baking dishes and start baking them in the oven. Then, start preparing the Air Fryer Chicken wings and also start cooking them in the Air Fryer.
Meanwhile, prepare the items on the stovetop such as grilled steak, grilled peanut butter chicken, and the peanut butter quesadillas.
Finally, assemble the English muffin fruit pizza.
When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

Evenly divide meals according to the serving size
Let all items cool before placing them in the refrigerator
Keep all items refrigerated under 40F until ready to eat or reheat
Breakfast: The peanut butter quesadilla can be reheated in the microwave, while the English muffin fruit pizza can be served chilled
Lunch: The grilled steak can be reheated in the oven, while the lettuce wraps can be served chilled. The chicken can be reheated in the microwave, while the coleslaw can be served chilled. Wait to slice the avocado until you are ready to eat the meal to prevent it from browning too early
Dinner: Both meals can be reheated in the microwave, serve the spring mix salad chilled

Extra Flavors and Substitutions

Peanut Butter: Feel free to use any other kind of nut butter such as cashew or almond butter
Lettuce Wraps: If you can’t lettuce wraps, you can serve the grilled steak on top of spring mix
Parsnips: If you can’t find parsnips, you can use regular potatoes 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.
Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

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Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on June 13, 2023June 18, 2023 by admin — Leave a comment

Sauteed peach crisp is the perfect recipe for meal prep, with its luscious peaches, crunchy oats, and a touch of cinnamon magic. With its single-serving size and versatile nature, it’s an excellent choice for breakfast, snack, or dessert. Embrace the joy of healthy sweets and get ready to savor every delightful bite. Happy cooking!

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round plate with diced peaches and rolled oats

Why is this peach crisp healthy?

One of the great things about this sautéed peach crisp recipe is that it’s perfectly portioned for a single serving. It’s an ideal option if you’re cooking for yourself and want a quick, delicious treat without any waste. Plus, it’s super customizable, allowing you to adjust the quantities to fit your personal preferences. Feel free to double or triple the recipe if you’re meal-prepping for the week or hosting a peach-loving party!

These juicy peach gems are diced into bite-sized pieces, adding a burst of natural sweetness to our crisp. Not only do peaches taste heavenly, but they’re also packed with vitamins, fiber, and antioxidants, making them a fantastic choice for a guilt-free indulgence.

Simple Ingredients for Peach Crisp

Let’s dive into the delightful ingredients that come together to create the mouthwatering sautéed peach crisp!

Peaches: The star of the show! Peaches are the juicy, sweet gems that bring a burst of flavor to this recipe. Choose ripe peaches for the best taste and texture. They’re not only delicious but also packed with vitamins, fiber, and antioxidants.
Rolled Oats: These wholesome oats provide the delightful crunch in our crisp topping. They add a satisfying texture while offering a healthy dose of fiber, which helps keep you feeling full and promotes digestive health. Rolled oats are a pantry staple that adds heartiness and a nutty flavor to our dish.
Honey: Ah, nature’s golden sweetener! Honey lends its natural sweetness to the sautéed peach crisp, balancing out the tartness of the peaches. Besides being a delicious alternative to refined sugar, honey also boasts antioxidant and antibacterial properties, making it a healthier choice.
Olive Oil: Our crisp gets a touch of richness and healthy fats from olive oil. It adds a subtle flavor that complements the peaches and helps achieve that beautiful golden-brown crispiness. Olive oil is also a heart-healthy fat, rich in monounsaturated fatty acids, which have been associated with various health benefits.
Cinnamon Powder: Ah, the warm embrace of cinnamon! This aromatic spice adds a cozy and irresistible aroma to our sautéed peach crisp. Cinnamon not only enhances the flavor profile but also brings potential health benefits, such as anti-inflammatory properties and blood sugar regulation.

How to Prepare Peach Crisp

Add oil to a saute pan on medium-high heat and saute the peaches for a few minutes.
Next, add the rolled oats, drizzle in the honey.
Sprinkle with cinnamon powder.

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Peach Crisp

Now, let’s talk about storage and serving tips because we want to ensure that every bite of our sautéed peach crisp is as scrumptious as the first. Once prepared, allow the crisp to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to three days, but trust me, it probably won’t last that long. When you’re ready to enjoy your peachy masterpiece, simply reheat it in the oven or microwave until warm and serve it with a dollop of Greek yogurt or a scoop of vanilla ice cream for an extra indulgent touch.
Let me share some delightful pairings that will have your taste buds doing a happy dance. For breakfast, top it off with a sprinkle of granola and a drizzle of almond butter, turning it into a wholesome morning treat. As a snack, enjoy it alongside a cup of herbal tea or a refreshing glass of iced coffee. And for dessert, you can’t go wrong with a generous dusting of powdered sugar or a drizzle of caramel sauce. The possibilities are endless!

Peach Crisp

Get ready to indulge in a healthy, sweet treat that's perfect for meal prep and will have you coming back for seconds!

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Prep Time 5

Cook Time 10

Course Breakfast, Snack

Cuisine American

Servings

Equipment

knife
cutting board
saute pan
spatula

Ingredients

2 each small peaches
1 cup rolled oats
2 tbsp honey
2 tbsp olive oil
1/4 tsp cinnamon powder

Instructions

Dice the peaches in small squares
Add olive oil to a saute pan on medium high heat and saute the peaches for about 4 to 5 minutes
Next, add the rolled oats, drizzle in the honey, and sprinkle the cinnamon powder
Mix all the ingredients around until the oats are fully coated with the honey and soften (about 2 to 3 minutes)

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Frequently Asked Questions

Can I use canned peaches instead of fresh ones?

Absolutely! If fresh peaches are not in season or unavailable, canned peaches can be a convenient alternative. Just make sure to drain them well before using and adjust the sweetness level accordingly, as canned peaches may already be sweetened.

Can I substitute olive oil with another type of oil?

Certainly! While olive oil adds a unique flavor profile, you can substitute it with other oils such as melted coconut oil, melted butter, or even vegetable oil. Each option will lend a slightly different taste, so choose based on your preference.

Is it necessary to use rolled oats, or can I use instant oats instead?

Rolled oats work best for creating that classic crisp texture. Instant oats can be used as a substitute, but keep in mind that they will result in a softer texture. If you prefer a crunchier topping, stick with rolled oats.

Posted on June 12, 2023June 13, 2023 by admin — Leave a comment

Cauliflower Sausage Pizza

Hey there, fellow foodies! Get ready to tantalize your taste buds and nourish your body with a sensational recipe that’s perfect for meal prep: Cauliflower Sausage Low Carb Pizza! With just a handful of ingredients and a little bit of culinary prowess, you’ll have a delicious pizza that’s ready to conquer your cravings in no time. The best part? It’s a one-pan wonder! No need to fuss with multiple dishes or complicated techniques. You simply top your cauliflower crusts with mouthwatering sausage and your favorite toppings and bake it to perfection. Voila! A scrumptious pizza is born.

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Let’s get down to the nitty-gritty and discuss the cost factor. Cauliflower Sausage Pizza is a budget-friendly option for your meal prep repertoire. Cauliflower is often an affordable vegetable that is readily available. Sausage, with its rich and savory flavors, adds a touch of indulgence without breaking the bank. Plus, you can get creative with your toppings, utilizing leftovers or ingredients you already have on hand and saving money while satisfying your cravings.

But wait, there’s more! This low carb pizza is a healthier alternative to its traditional counterpart. By swapping out the traditional flour-based crust for a cauliflower crust, you’re reducing the carb content significantly. Cauliflower crust is not only lower in carbs but also packed with essential nutrients, fiber, and antioxidants. It’s like getting a nutritional boost while relishing your favorite comfort food. Talk about having your (pizza) pie and eating it too!

Here’s What You’ll Need for Cauliflower Pizza

First up is the mighty cauliflower head. We’ll transform this humble vegetable into a delicious low carb pizza crust that’s high in flavor.

Now, let’s talk about the toppings. We’ll start with a generous spread of tomato sauce. You can use your favorite store-bought variety, or if you’re feeling adventurous, whip up a homemade version bursting with fresh flavors. Either way, make sure to cover the cauliflower crust evenly, creating a vibrant tomato canvas for the rest of the ingredients.

Next, we’ll add dollops of creamy ricotta cheese. Its smooth texture and subtle tanginess will provide a delightful contrast to the other ingredients. If you don’t have ricotta on hand, feel free to substitute it with goat cheese or even cream cheese for a slightly different twist.

Now, it’s time to introduce some protein power. Dice up some beef sausage into bite-sized pieces and scatter them over the pizza. The sausage brings a rich, savory flavor that complements the other components beautifully. If you prefer a vegetarian version, you can swap the beef sausage for your favorite meatless alternative like plant-based sausages or marinated tofu.

Of course, what’s a pizza without a generous layer of ooey-gooey mozzarella cheese? Sprinkle it generously over the toppings, allowing it to melt and create a golden, cheesy blanket of deliciousness. If you’re feeling adventurous, you can mix in some grated Parmesan cheese or experiment with different types of cheese like fontina or provolone.

To elevate the flavors even further, sprinkle some Italian seasoning over the top. This blend of aromatic herbs like oregano, basil, thyme, and rosemary adds a burst of Mediterranean goodness that will make your taste buds sing. If you don’t have Italian seasoning, feel free to use individual herbs or get creative with your own spice blend.

How to Make Cauliflower Pizza

Preheat the oven to 400F.

Prep your cauliflower head by removing the outer green leaves and cutting off the bottom stem.

Cut through the middle of the cauliflower head and cut thick 1-inch “steak slices).

Place the cauliflower slices on a sheet pan and drizzle with olive oil and bake it in the oven.

After the cauliflower gets tender and finishes cooking, carefully remove it from the oven and add your toppings.

Place the cauliflower pizzas back in the oven and bake for another 5 to 10 minutes until the sausage heats through and the cheese melts.

Reference the recipe card below for detailed instructions.

glass meal pep containers with cauliflower sausage pizza

Meal Prep Tips for Cauliflower Low Carb Pizza

Once your Cauliflower Sausage Pizza is baked to golden perfection, you can easily store the leftovers in airtight containers in the fridge. When you’re ready to enjoy it, a quick reheat in the oven or microwave will bring back its glorious flavors. If you want to freeze individual slices, make sure to wrap them tightly in plastic wrap or use freezer-safe containers. This way, you can have a tasty, ready-to-eat meal whenever the pizza cravings strike.

But why stop at just pizza? Cauliflower Sausage Pizza is incredibly versatile and can be served with a variety of scrumptious side dishes. How about pairing it with a fresh, vibrant salad loaded with leafy greens and your favorite veggies? The options are endless, and you’ll have a satisfying, protein-packed meal that will keep you energized and feeling fabulous.

If you don’t want to use your oven, you can also make this in your Air Fryer. Just keep in mind that the Air Fryer cooks much faster, so reduce the cooking time by 5 minutes and lower the temperature to 375F.

Cauliflower Sausage Pizza

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Prep Time 5

Cook Time 20

Course dinner, Main Course

Cuisine American, Italian

Servings

Calories 579 kcal