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:
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
First, prepare the items that require the oven such as baked chicken with potatoes and artichokes, sausage breakfast muffin bar, peanut butter and banana muffin bar, and bok choy with mushrooms.
Next, boil the pasta and the eggs.
Meanwhile, grill the steak.
Once the pasta and eggs cook, let them cool and assemble their recipes.
When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.
Assembly Tips
Evenly divide meals according to the serving size
Let all items cool before placing them in the refrigerator
Keep all items refrigerated under 40F until ready to eat or reheat
Breakfast: Both meals can be reheated in the microwave.
Lunch: Both meals can be served chilled.
Dinner: Both meals can be reheated in the microwave
Extra Flavors and Substitutions
Muffin bars: Serve with a side of fruit
Arugula: You can use your choice of salad such as spring mix or baby spinach.
Skirt Steak: You can use your choice of steak
Chicken: Feel free to use chicken breasts or chicken tenderloins
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
Welcome to your new go-to meal prep solution that’s as delicious as it is convenient: Salmon Piccata Meal Prep! If you’re a busy individual looking to stay on track with your healthy eating goals without sacrificing flavor or breaking the bank, then you’ve come to the right place. This recipe combines tender salmon fillets, crisp asparagus, and a tangy lemon caper sauce for a gourmet experience that’s ready in a flash. With just a handful of ingredients and minimal prep time, you’ll have a week’s worth of nutritious and satisfying meals at your fingertips. Get ready to impress your taste buds and streamline your meal prep routine with this flavor-packed dish. So, let’s roll up our sleeves and dive into the kitchen – your taste buds will thank you!
This post may contain affiliate links. Please see our privacy policy for details.
Quick and Easy: With just a few simple steps and minimal prep time, this recipe fits perfectly into your busy schedule. No need to spend hours in the kitchen – you’ll have delicious meals ready to go in no time!
Healthy and Nutritious: Salmon is packed with omega-3 fatty acids, protein, and essential vitamins, making it a nutritious choice for fueling your body. Paired with nutrient-rich asparagus, this meal provides a wholesome balance of nutrients to keep you energized throughout the day.
Budget-Friendly: Eating healthy doesn’t have to break the bank! This recipe utilizes affordable ingredients like salmon and asparagus, allowing you to enjoy a gourmet meal without overspending.
Flavor Explosion: The tangy lemon sauce infused with butter, garlic, and capers adds a burst of flavor to every bite. It’s a deliciously satisfying meal that will leave your taste buds dancing with joy.
Versatile: While this recipe is designed for meal prep, it’s also versatile enough to be enjoyed for dinner parties or weeknight meals. Impress your guests or treat yourself to a gourmet dinner without the hassle.
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To Meal Prep This Salmon Recipe You’ll Need
Salmon: Salmon is the star of this dish for a good reason. Not only is it rich in omega-3 fatty acids, which are beneficial for heart health and brain function, but it’s also an excellent source of protein. Protein helps to keep you feeling full and satisfied, making it an essential component of any meal. Additionally, salmon has a naturally rich and buttery flavor that pairs beautifully with the tangy lemon sauce, creating a harmonious balance of flavors.
Asparagus: Asparagus not only adds vibrant color to the dish but also contributes a host of nutrients. It’s packed with vitamins, minerals, and antioxidants, including vitamins A, C, E, and K. Asparagus is also high in fiber, which aids in digestion and promotes gut health. Its slightly bitter flavor complements the richness of the salmon and adds a delightful crunch to each bite.
Lemon Juice: Lemon juice serves as the primary acidic component in the sauce, lending a bright and tangy flavor to the dish. It adds a refreshing zing that cuts through the richness of the butter and enhances the natural flavors of the salmon and asparagus. Additionally, lemon juice is a great source of vitamin C, which boosts the immune system and aids in iron absorption.
Butter: Melted butter adds a luxurious richness to the sauce, creating a velvety texture that coats the salmon and asparagus. While butter is often associated with indulgence, using it in moderation adds depth of flavor without compromising on health. Opting for unsalted butter allows you to control the sodium content of the dish.
Capers: Capers are small, briny buds that pack a punch of flavor. They add a unique, slightly tangy taste to the sauce, balancing out the richness of the butter and adding depth to the overall flavor profile. Capers are also low in calories and high in antioxidants, making them a healthy and flavorful addition to the dish.
Minced Garlic: Garlic is a kitchen staple known for its pungent flavor and numerous health benefits. It adds a savory depth to the sauce, enhancing the overall complexity of flavors. Garlic is also rich in sulfur compounds that have been shown to have anti-inflammatory and immune-boosting properties, making it a nutritious addition to any meal.
Easy Recipe Steps to Meal Prep Oven Roasted Salmon
First things first, preheat your oven to 400F. We’re getting ready to create some magic!
Rinse the baby bok choy halves thoroughly to ensure they’re dirt-free. No one wants extra crunch from the soil!
While the oven is heating up, let’s whip together that amazing sauce. In a small bowl, mix together the lemon juice, melted butter, capers, minced garlic, and a pinch of salt. Give it a good stir until everything is nicely combined. This sauce is going to be the star of the show!
Now, grab a sheet pan and lay out your salmon fillets and asparagus. It’s like creating a canvas for a masterpiece!
Next, pour that delectable sauce you just made all over the salmon and asparagus. Be generous! We want every bite to be bursting with flavor.
Once your oven is nice and toasty, pop the sheet pan in and let the magic happen. Bake for 10-12 minutes, or until the salmon is cooked to perfection and the asparagus is tender. Trust me, your kitchen is going to smell amazing!
Once the timer goes off, carefully remove the sheet pan from the oven. Let it cool for a moment before portioning out your servings into containers.
Reference the recipe card below for detailed instructions.
Meal Prep and Pairing Tips
Grains: Pairing this dish with a whole grain such as quinoa, brown rice, or farro can add texture, substance, and extra nutrients to your meal. Cook a batch of grains during your meal prep session and portion them into containers alongside the salmon and asparagus.
Fresh Fruit: Adding fresh fruit like berries, sliced apples, or grapes to your meal prep containers provides a refreshing and sweet contrast to the savory flavors of the salmon piccata. It’s a simple and nutritious way to round out your meal.
Healthy Fat Sources: Consider adding sources of healthy fats such as avocado slices, nuts, or seeds to your meal prep containers. These ingredients not only add flavor and texture but also help to keep you feeling full and satisfied.
Herbs: Garnishing your meal prep containers with fresh herbs like parsley, dill, or basil adds a pop of color and freshness.
Sauce Options: While the lemon caper sauce is delicious on its own, you can also consider pairing the salmon piccata with additional sauce options such as pesto, tzatziki, or salsa verde for variety. Portion the sauce into small containers or drizzle it directly over the meal prep containers before serving.
Oven Baked Salmon Piccata with Roasted Asparagus
Effortlessly flavorful Salmon Piccata Meal Prep: succulent salmon and crisp asparagus bathed in a tangy lemon caper sauce, perfect for busy days!
Pre-heat the oven to 400F. Mix together the sauce in a small bowl.
Place the salmon and asparagus on a sheet pan and evenly pour the sauce over the salmon and asparagus.
Bake in the oven for 10-12 minutes until the salmon is fully cooked.
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.Â
Yes, frozen salmon can be used in this recipe. Just make sure to thaw it completely before cooking. You may need to adjust the cooking time slightly depending on the thickness of the fillets
Can I substitute a different type of fish for the salmon?
While salmon works beautifully in this recipe, you can certainly experiment with other types of fish such as trout, cod, or tilapia. Just be mindful of variations in cooking times and adjust accordingly.
I’m not a fan of asparagus. Can I use a different vegetable?
Absolutely! Feel free to swap out the asparagus for your favorite vegetable or a medley of veggies. Broccoli, green beans, or Brussels sprouts would all be delicious alternatives.
Welcome to flavor town, where hearty Cajun Sausage Stew reigns supreme! Packed with smoky Andouille sausage, vibrant veggies, and a blend of bold spices, this soul-warming dish is a celebration of Cajun cuisine at its finest. Perfect for busy individuals craving a taste of the South without sacrificing health or budget, our one pot cajun stew is a true game-changer in the world of meal prep. With just a few simple ingredients and minimal prep time, you can whip up a batch of this flavorful stew to enjoy throughout the week. So grab your apron and get ready to dive into a bowl of comfort and flavor that will leave you craving seconds!
This post may contain affiliate links. Please see our privacy policy for details.
Quick and Easy Prep: With just a handful of simple ingredients and straightforward instructions, this one pot cajun recipe can be whipped up in no time. Say goodbye to spending hours in the kitchen – our stew is ready to go in under 30 minutes, perfect for those hectic weeknights!
Budget-Friendly: We get it – sticking to a budget is important, especially when life gets busy. That’s why our one pot cajun recipe uses affordable, readily available ingredients like sausage, veggies, and pantry staples. You won’t have to break the bank to enjoy a hearty, satisfying meal.
Versatile and Customizable: Don’t be afraid to get creative! This stew is incredibly versatile, so feel free to swap out ingredients based on what you have on hand or your personal preferences. Not a fan of okra? No problem – toss in some diced zucchini instead. The possibilities are endless!
Perfect for Meal Prep: Planning ahead is key when you’re juggling a busy schedule, and our one pot Cajun Sausage Stew is the ultimate meal prep champion. Whip up a big batch on Sunday and portion it out into containers for easy grab-and-go lunches or dinners throughout the week. It reheats like a dream and tastes even better the next day!
Nutritious and Filling: Don’t let the simplicity fool you – this one pot cajun stew is packed with wholesome goodness that will keep you fueled and satisfied. From protein-packed sausage to fiber-rich veggies, each spoonful is loaded with nutrients to keep you going strong all day long. Plus, it’s hearty enough to curb even the mightiest of appetites!
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Ingredient Breakdown:
Andouille Sausage: This smoky, spicy sausage is the star of the show, bringing a burst of Cajun flavor to the dish. It’s not only delicious but also adds protein and richness, making the stew hearty and satisfying. Andouille sausage is also budget-friendly, making it a perfect choice for those looking to keep costs down without sacrificing flavor.
Okra: This underrated veggie adds a unique texture and flavor to the stew. When sliced and cooked down, okra releases a natural thickening agent that helps give the stew its signature hearty consistency. Plus, it’s packed with vitamins, minerals, and fiber, making it a nutritious addition to any meal.
Bell Pepper: Not only does diced bell pepper add a pop of vibrant color to the stew, but it also brings a subtle sweetness and crunch. Rich in vitamin C and antioxidants, bell peppers boost the nutritional value of the dish while adding a refreshing flavor contrast to the savory sausage and spices.
Onions, Celery, and Carrots: This classic trio of aromatics forms the flavor base of the stew, known as a mirepoix. Sauteed until soft and fragrant, they provide depth and complexity to the dish while complementing the other ingredients. Plus, they’re incredibly budget-friendly and readily available year-round.
Garlic: A staple in Cajun cuisine, minced garlic adds a bold, pungent flavor that enhances the overall taste of the stew. It’s also known for its immune-boosting properties and adds an extra layer of health benefits to the dish.
Tomato Sauce: This pantry staple not only adds richness and depth to the stew but also helps to balance out the flavors. The acidity of the tomato sauce helps to cut through the richness of the sausage, creating a harmonious balance of flavors.
Chicken Broth: Providing a savory, umami-rich base, chicken broth infuses the stew with depth of flavor. If you’re looking to keep the dish budget-friendly, water can be used as a substitute without sacrificing too much flavor.
Bay Leaf, Garlic Powder, Salt, and Paprika: These spices and seasonings are the secret weapons that take the stew from good to great. Bay leaf adds a subtle earthiness, garlic powder enhances the garlic flavor, salt balances out the other flavors, and paprika adds a hint of smokiness and depth.
Olive Oil: Used for sauteing the aromatics and sausage, olive oil adds richness and helps to marry the flavors together. It’s a healthier alternative to butter or vegetable oil and adds a touch of Mediterranean flair to the dish.
Instructions for Easy Dinner Meal Prep
Heat up a soup pan over medium-high heat and add a tablespoon of olive oil. Once the oil is shimmering, toss in your diced onions, carrots, and celery. Let them sizzle away for about 2 to 3 minutes until they start to soften and become aromatic.
Next up, it’s time to add some garlic goodness! Throw in your minced garlic and sliced Andouille sausage, and let them mingle with the veggies for another minute. Can you smell that irresistible aroma already?
Now, pour in your chicken broth (or water) and tomato sauce, followed by the diced bell pepper and sliced okra. Don’t forget to sprinkle in your bay leaf, garlic powder, salt, and paprika – these are the secret ingredients that will elevate your stew to new heights of deliciousness!
Bring the pot to a gentle boil, then reduce the heat to low-medium and pop on the lid. Let your stew simmer away for about 10 minutes, allowing all those flavors to meld together in perfect harmony.
Reference the recipe card below for detailed instructions.
Meal Prep and Pairing Tips for Cajun Sausage Stew
Crusty Bread: There’s nothing like dipping a warm, crusty piece of bread into a bowl of hearty stew. Opt for a whole grain or artisan bread for added fiber and flavor.
Rice or Quinoa: Serve the stew over cooked rice or quinoa for a complete and filling meal. Brown rice or wild rice are nutritious options that add texture and flavor to the dish.
Side Salad: Balance out the richness of the stew with a crisp, refreshing side salad. Mix up your favorite greens with sliced veggies, nuts, and a tangy vinaigrette for a light and healthy accompaniment.
Cornbread: Cornbread is a classic Southern pairing for Cajun-inspired dishes. Whip up a batch of homemade cornbread or grab a pre-made mix for a deliciously comforting side.
Steamed Vegetables: Keep things light and nutritious by serving the stew alongside steamed or roasted vegetables. Broccoli, cauliflower, and green beans are all great options that add color and nutrients to your meal.
Garnishes: Don’t forget to garnish your stew with fresh herbs like parsley or green onions for a pop of color and flavor. A dollop of sour cream or a sprinkle of shredded cheese can also take your stew to the next level.
Cajun Sausage Stew
Whip up a batch of hearty Cajun Sausage Stew, brimming with smoky Andouille sausage, vibrant veggies, and bold spices, for a flavorful and budget-friendly meal prep option!
Add oil to a soup pan on medium high heat. Saute the onions, carrots, and celery for about 2 to 3 minutes until they soften. Then, add the garlic and sliced sausage. Saute for another minute
Pour in the broth, tomato sauce, bell pepper, okra, and seasonings
Bring the pot to a boil. Once it reaches a bowl, lower the heat to low medium and cover with a lid. Let it simmer for about 10 minutes
Notes
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.Â
Absolutely! While Andouille sausage is traditional and adds a unique flavor, feel free to substitute with your favorite type of sausage or even ground meat like turkey or chicken.
How spicy is this stew?
The level of spiciness can be adjusted to your preference by adding more or less paprika or using a spicier variety of sausage. Feel free to customize the heat in this one pot cajun recipe to suit your taste buds!
Can I add other vegetables to the stew?
Absolutely! This recipe is highly adaptable. Feel free to add your favorite veggies such as potatoes, corn, or spinach to bulk up the stew and add extra nutrition.
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:
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
First, prepare the chicken with the tomato braised chicken on the stove top so that it can simmer.
Next, prepare the items for the oven such as the pine crust tilapia, brussels sprouts, and oatmeal apple muffin bar and let them bake in the oven.
Meanwhile, prepare the “Fried Chicken” in the Air Fryer.
Then, prepare the items that require the stove top such as the steak bites, sauteed spinach, and omelette.
When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.
Assembly Tips
Evenly divide meals according to the serving size
Let all items cool before placing them in the refrigerator
Keep all items refrigerated under 40F until ready to eat or reheat
Breakfast: Both meals can be reheated in the microwave.
Lunch: Both meals can be reheated in the microwave.
Dinner: Both meals can be reheated in the microwave
Extra Flavors and Substitutions
Omelette: Add sliced avocados or hot sauce to the meal
Muffin: Enjoy with a dollup of greek yogurt and a hot cup of coffee or tea
Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
Tilapia: Feel free to use your choice of fish such as cod or salmon
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
Kickstart your mornings with Easy Sausage Muffin Meal Prep! Our Sausage Muffin Meal Prep is a game-changer for those hectic mornings when time is of the essence, and a satisfying, wholesome breakfast is non-negotiable. This recipe is a celebration of flavor, designed for health-conscious individuals who refuse to compromise on taste. Get ready to discover a breakfast meal prep delight that’s budget-friendly, freezer-friendly, and a worthy contender against any fast-food breakfast option.
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Quick and Easy Preparation: With just a few simple steps and minimal ingredients, this recipe can be whipped up in no time. Busy mornings? No problem! You can have a delicious breakfast ready to go in a matter of minutes.
Convenient for Meal Prep: These Breakfast Bacon and Cheese English Muffins are ideal for meal prep. You can make a batch ahead of time, store them in the fridge or freezer, and simply grab one on your way out the door. It’s a hassle-free way to ensure you have a satisfying breakfast ready to enjoy, even on your busiest days.
Budget-Friendly: Let’s face it, eating out for breakfast every morning can add up quickly. But with this recipe, you can enjoy a delicious and satisfying breakfast without breaking the bank. Plus, you can customize it with your favorite ingredients, making it both affordable and enjoyable.
Versatile and Customizable: While this recipe is delicious as is, it’s also incredibly versatile. Feel free to mix things up by adding your favorite toppings or swapping out ingredients to suit your taste preferences. Whether you prefer turkey bacon, avocado, or a sprinkle of herbs, the possibilities are endless!
Simple Ingredients:
English Muffins: English muffins are the hearty, yet light base for our breakfast creation. They’re convenient, budget-friendly, and provide a satisfying texture that holds up well against the other ingredients. Compared to traditional bread slices, English muffins are lower in calories and carbohydrates, making them a healthier option for those watching their intake.
Bacon: Bacon adds that irresistible smoky, savory flavor that we all love. It brings a satisfying crunch and richness to the dish that perfectly complements the other ingredients. While bacon often gets a bad rap, it can be enjoyed in moderation as part of a balanced diet. Opting for leaner cuts and baking it in the oven helps reduce excess grease and calories, making it a healthier choice.
Cheese: Cheese adds creamy, gooey goodness to our English muffins, taking them to the next level of deliciousness. It provides a rich, indulgent flavor that pairs perfectly with the smokiness of the bacon. Opting for sliced cheese in this recipe keeps things convenient and budget-friendly. You can use your favorite variety, whether it’s cheddar, Swiss, mozzarella, or even a spicy pepper jack for an extra kick of flavor.
How to Meal Prep Bacon and Cheese English Muffins
First things first, preheat your toaster oven to 350°F. We want it nice and toasty for our breakfast masterpiece!
While the oven is warming up, it’s time to get our bacon crispy and delicious. Lay those bacon slices out on a sheet pan and pop them in the toaster oven. Let them bake for around 10-15 minutes, or until they’re golden brown and perfectly crispy. Ahh, can you smell that sizzle?
Now, it’s time to prep our English muffins. Grab a knife and carefully slice them in half. Then, place those cheesy slices on the bottom halves of the English muffins. Pop them into the toaster oven for about 3 to 5 minutes, or until the cheese is ooey-gooey and irresistibly melty.
Once the cheese is nice and melted, it’s time to add the star of the show – our crispy bacon slices! Layer those savory strips on top of the cheesy English muffins.
Go ahead and add any extra toppings you love. Maybe a sprinkle of black pepper or a drizzle of hot sauce? Get creative and make it your own!
Reference the recipe card below for detailed instructions.
Breakfast Meal Prep Pairing Tips:
Individually Wrap: If you’re meal prepping for on-the-go, consider individually wrapping each English muffin in parchment paper or aluminum foil. This makes them easy to grab and take with you, whether you’re heading to work, school, or the gym.
Customize Your Toppings: Get creative with your toppings to keep things interesting throughout the week. Try adding sliced tomatoes, avocado, spinach, or a fried egg for extra flavor and nutrition. You can also experiment with different types of cheese or sauces to switch things up
Fresh Fruit: Pair your Breakfast Bacon and Cheese English Muffin with a side of fresh fruit for a burst of sweetness and additional vitamins and minerals. Berries, sliced apples, or a fruit salad make for refreshing and nutritious accompaniments.
Hash Browns or Breakfast Potatoes: Serve your English muffins alongside crispy hash browns or roasted breakfast potatoes for a hearty and filling meal. The combination of fluffy English muffins and crispy potatoes creates a satisfying texture contrast that’s sure to please your taste buds.
Avocado Smash: Add a dollop of creamy avocado smash to your English muffin for a dose of healthy fats and a burst of fresh flavor. Simply mash ripe avocado with a squeeze of lime juice, salt, and pepper, then spread it on top of your cheesy bacon muffin for an extra layer of deliciousness.
Fresh Herbs: Sprinkle chopped fresh herbs like parsley, chives, or cilantro over your English muffin for a pop of color and flavor. The bright, herbaceous notes complement the richness of the bacon and cheese, adding a refreshing touch to your morning meal.
Sliced Tomatoes and Basil: Layer sliced tomatoes and fresh basil leaves on top of your cheesy bacon muffin for a taste of summer. The juicy tomatoes and aromatic basil add brightness and freshness to the dish, creating a vibrant and flavorful breakfast experience.
Breakfast Bacon and Cheese Muffin
Deliciously satisfying Breakfast Bacon and Cheese English Muffins, perfect for busy mornings, packed with crispy bacon, gooey cheese, and toasted English muffins!
Place the bacon on a sheet pan and bake it in the toaster oven for 10-15 minutes until it is golden brown and crispy.
Meanwhile, cut the English muffin in half and place the cheese slices at the bottom slice of the English muffins and let it toast in the oven for 3 to 5 minutes until the cheese melts.
After it cooks, at the bacon slices in between.
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.Â
Absolutely! Feel free to use your favorite type of cheese or whatever you have on hand. Whether it’s cheddar, Swiss, mozzarella, or even a spicy pepper jack, the choice is yours. Experiment with different cheeses to find your perfect flavor combination.
Yes, you can freeze these English muffins for longer-term storage. Once assembled, wrap each English muffin individually in plastic wrap or aluminum foil, then place them in a freezer-safe bag or container. They can be stored in the freezer for up to a month. When ready to eat, simply thaw them in the refrigerator overnight and reheat them in the microwave or toaster oven until warmed through.
Wake up to the delightful aroma of freshly baked Peanut Butter Banana Muffin Bars, a nutritious and convenient breakfast option that will kickstart your day with a burst of flavor. This recipe combines the timeless duo of peanut butter and bananas into moist and tender muffin bars, sweetened with a touch of honey for the perfect balance of sweetness. With just a handful of pantry staples and simple instructions, you can easily whip up a batch of these delicious bars in no time, making them ideal for busy mornings or meal prepping ahead of time. Whether enjoyed warm out of the oven or packed for an on-the-go breakfast, these muffin bars are sure to become a favorite in your household. Customize them with your favorite mix-ins or enjoy them as is for a satisfying and wholesome start to your day.
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Convenience Factor: With just a handful of ingredients and simple instructions, these muffin bars are incredibly easy to whip up. Plus, they’re perfect for meal prepping ahead of time, saving you valuable minutes during busy mornings
Versatile and Customizable: While the base recipe is delicious on its own, you can easily customize these muffin bars to suit your taste preferences. Add in extras like chocolate chips, chopped nuts, or a sprinkle of cinnamon for a flavor twist.
Portability: Whether you’re rushing out the door or enjoying a leisurely breakfast at home, these muffin bars are the perfect grab-and-go option. Simply wrap them up individually and take them with you wherever you go.
Kid-Friendly: Picky eaters won’t be able to resist the sweet combination of peanut butter and bananas in these muffin bars. They’re a great way to sneak in some extra nutrients for the little ones while keeping them satisfied until lunchtime.
Freezer-Friendly: Make a big batch of these muffin bars and stash them in the freezer for future breakfasts. They’ll stay fresh for weeks, making them a convenient option for busy mornings or last-minute meals.
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Simple Ingredients for Peanut Butter and Banana Muffin Bars
Bananas: Bananas serve as the primary fruit component in this recipe. They not only add natural sweetness but also contribute moisture and texture to the muffin bars. Bananas are rich in potassium, which supports heart health, and fiber, which aids digestion. Additionally, bananas are typically inexpensive year-round, making them a budget-friendly choice for adding flavor and nutrients to the recipe.
Peanut Butter: Peanut butter not only adds a rich, nutty flavor but also brings healthy fats and protein to the table. It helps to make the muffin bars more filling and satisfying, keeping hunger at bay throughout the morning. Peanut butter is also a budget-friendly pantry staple, offering a great bang for your buck in terms of nutritional value and versatility in various recipes.
Egg: The egg serves as a binding agent in this recipe, helping to hold the ingredients together and providing structure to the muffin bars. Eggs are an excellent source of high-quality protein, vitamins, and minerals, including vitamin B12 and selenium. They’re also relatively affordable, especially when purchased in larger quantities, making them a budget-friendly ingredient that adds nutritional value to the recipe.
Milk: Milk adds moisture and richness to the muffin bars while also contributing to their tender texture. It provides essential nutrients such as calcium, vitamin D, and protein, promoting bone health and overall wellness. Milk is often an affordable staple in most households, making it a budget-friendly ingredient that enhances both the flavor and nutritional profile of the recipe.
Honey: Honey serves as a natural sweetener in this recipe, providing a touch of sweetness without the need for refined sugars. It also adds moisture and helps to enhance the flavors of the other ingredients. Honey contains antioxidants and has antimicrobial properties, making it a healthier alternative to processed sugars. While honey may be slightly more expensive than granulated sugar, a little goes a long way, making it a cost-effective option for adding sweetness to the muffin bars.
Flour: Flour serves as the base ingredient in this recipe, providing structure and volume to the muffin bars. While all-purpose flour is used here, you can also opt for whole wheat flour for added fiber and nutrients. Flour is a pantry staple that is relatively inexpensive, making it a budget-friendly option for baking a variety of recipes.
Baking Powder: Baking powder acts as a leavening agent in this recipe, helping the muffin bars to rise and achieve a light and fluffy texture. It ensures that the bars have the perfect amount of lift and tenderness. Baking powder is a cost-effective ingredient commonly used in baking, making it a budget-friendly addition to this recipe.
How to Meal Prep Peanut Butter and Banana Muffin Bars:
First things first, preheat your oven to 400°F (200°C). This ensures that it’s ready to go when your muffin bars are all set to bake.
In a mixing bowl, crack open your egg and pour in the milk, honey, and peanut butter. Whisk these ingredients together until they are well combined and form a smooth mixture.
Now, it’s time to add the flour and baking powder to the wet mixture. Stir everything together until you achieve a smooth batter. Make sure there are no lumps, as we want our muffin bars to be perfectly fluffy.
Grease a baking dish to prevent sticking, then transfer your batter into it. Spread the batter evenly using a spatula to ensure uniform baking.
lace the baking dish in the preheated oven and let your muffin bars bake for approximately 15 minutes, or until the center is fully cooked. You can test this by inserting a toothpick into the center—if it comes out clean, your bars are ready to go!
Once your muffin bars are out of the oven and cooling down, it’s time to add the finishing touch. Slice some fresh bananas and place them on top of your bars for a delicious and nutritious topping.
Reference the recipe card below for detailed instructions.
Meal Prep and Pairing Tips:
Coffee or Tea: Start your morning right by enjoying a warm cup of coffee or tea alongside your muffin bar. The slight bitterness of coffee or the soothing qualities of tea can balance the sweetness of the muffin bars, creating a harmonious breakfast duo.
Greek Yogurt: Serve your muffin bar with a side of creamy Greek yogurt for added protein and texture. You can even drizzle some honey on top of the yogurt for extra sweetness.
Granola: Sprinkle some crunchy granola over your muffin bar to add texture and a hint of sweetness. It’s a great way to add a satisfying crunch to your breakfast.
Maple Syrup: Drizzle a touch of maple syrup over your muffin bar for an extra layer of sweetness. The rich, caramel-like flavor of maple syrup pairs beautifully with the nuttiness of peanut butter and the natural sweetness of bananas.
Hard-Boiled Eggs: For a balanced breakfast with added protein, serve your muffin bar with a side of hard-boiled eggs. It’s a filling combination that will keep you satisfied until your next meal.
Peanut Butter Banana Muffin Bar
Wholesome Peanut Butter Banana Muffin Bars, bursting with natural sweetness and packed with nutrients, perfect for a quick and satisfying breakfast on-the-go!
Add the egg, milk, honey, and peanut butter to a mixing bowl.
Next, add the flour and baking powder and mix all the ingredients together until you get a smooth batter.
Transfer the batter into a greased baking dish. Bake in the oven for 15 minutes until the center is fully cooked.
After the muffin cooks, top it off with sliced bananas.
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.Â
Trader Joe’s the Dark Chocolate Lover’s Chocolate Bar
Frequently Asked Questions
How should I store the muffin bars?
Allow the muffin bars to cool completely before storing them. You can store them in an airtight container at room temperature for up to 3 days, in the refrigerator for up to 1 week, or in the freezer for up to 3 months. If storing in the freezer, individually wrap the bars in plastic wrap or aluminum foil before placing them in a freezer-safe bag or container.
Can I add other mix-ins to the batter?
Absolutely! Feel free to customize your muffin bars by adding your favorite mix-ins such as chocolate chips, chopped nuts, shredded coconut, or dried fruit. Just be mindful of the additional moisture content and adjust the baking time accordingly if needed.
Can I omit the peanut butter if I have an allergy or preference?
Yes, you can omit the peanut butter if necessary. You can replace it with almond butter, cashew butter, or sunflower seed butter if you prefer or if you have a peanut allergy.
Get ready to elevate your meal prep game with our one pot chicken recipe of Tomato Braised Chicken with Parsnips! Bursting with savory flavors and wholesome ingredients, this dish is perfect for busy individuals who crave convenient yet nutritious meals. With tender boneless chicken thighs, sweet parsnips, earthy mushrooms, and a rich tomato sauce, every bite is full of deliciousness. Served alongside your favorite grains or veggies, this recipe is sure to become a staple in your weekly meal rotation.
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Flavor Explosion: With ingredients like tomato sauce, tomato paste, diced tomatoes, and a blend of aromatic spices, this dish is bursting with flavor at every bite. The combination of savory chicken, sweet parsnips, and earthy mushrooms creates a symphony of tastes that will make your taste buds happy.
Easy Peasy: Busy individuals rejoice! This recipe is incredibly easy to make, requiring just one skillet and a handful of simple ingredients. With minimal prep and hands-on time, you can have a wholesome and flavorful meal ready to enjoy in no time.
Meal Prep Champion: For those who love to meal prep, this recipe is a true champion. It’s perfect for batch cooking and can be easily portioned out into meal prep containers for convenient grab-and-go lunches or dinners throughout the week. Simply reheat and enjoy whenever hunger strikes!
Versatile: Don’t be afraid to get creative with this recipe! Feel free to swap out the parsnips for your favorite root vegetables or customize the spices to suit your taste preferences. Whether you’re a fan of extra garlic, a kick of chili powder, or a sprinkle of fresh herbs, the possibilities are endless with this versatile
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Ingredients You’ll Need
Boneless Chicken Thighs: Chicken thighs are not only budget-friendly but also pack a lot of flavor. They have slightly more fat than chicken breasts, which helps keep them juicy and tender, especially when braised. Plus, they’re a great source of protein, making them a satisfying and nutritious choice for this dish.
Tomato Sauce, Tomato Paste, and Diced Tomatoes: Tomatoes are the star of this dish, providing a rich, tangy base for the sauce. Tomato sauce and paste add depth of flavor and a thick, velvety texture, while diced tomatoes contribute a burst of freshness and texture. Tomatoes are also rich in vitamins, minerals, and antioxidants, making them a healthy and flavorful addition to any meal.
Chicken Broth: Chicken broth not only adds flavor but also helps to thin out the tomato sauce, creating a luscious, savory broth. It infuses the dish with additional chicken flavor and provides moisture to keep the chicken tender during cooking. Using broth also adds depth and complexity to the overall flavor profile without the need for additional seasoning.
Mushrooms: Mushrooms add a wonderful earthy flavor and meaty texture to the dish, making them an excellent substitute for meat in vegetarian meals. They soak up the flavors of the sauce and release their own juices as they cook, adding depth and richness to the dish. Plus, mushrooms are low in calories and rich in nutrients like vitamins, minerals, and antioxidants, making them a healthy and budget-friendly ingredient.
Parsnips: Parsnips are a root vegetable similar to carrots but with a sweeter, nuttier flavor. They add sweetness and depth to the dish while providing a hearty, satisfying texture. Parsnips are also rich in fiber, vitamins, and minerals, making them a nutritious and budget-friendly choice for bulking up the meal.
White Onions: Onions add a subtle sweetness and depth of flavor to the dish, helping to balance out the acidity of the tomatoes. They also provide texture and aroma, enhancing the overall eating experience. Onions are a staple ingredient in many cuisines around the world and are known for their versatility, affordability, and nutritional benefits.
Garlic Powder, Paprika, and Salt: These spices add warmth, depth, and complexity to the dish, enhancing the natural flavors of the ingredients without overpowering them. Garlic powder adds a savory, umami-rich flavor, while paprika contributes a subtle smokiness and a hint of sweetness. Salt helps to balance out the flavors and enhance the overall seasoning of the dish, ensuring that every bite is perfectly seasoned and delicious.
Basic Steps to Meal Prep One Pot Chicken
Heat up a skillet over medium-high heat and add a splash of olive oil. Once the skillet is hot, place the chicken thighs in the pan and sear them on each side for about 2 to 3 minutes, or until they develop a beautiful golden brown color.
Stir in the tomato paste, diced tomatoes, sliced mushrooms, and parsnips. Let them mingle and get to know each other in the skillet for about 2 to 3 minutes, allowing all those incredible flavors to meld together.
Pour in the tomato sauce and chicken broth, making sure to scrape up any delicious charred bits stuck to the bottom of the pan. These little flavor bombs will take your dish to the next level!
Cover the skillet with a lid and reduce the heat to low-medium. Let everything simmer away for approximately 25 minutes, or until the chicken is fully cooked and reaches an internal temperature of 165°F. This slow-cooking process ensures that every bite is tender, juicy, and bursting with flavor.
Once the chicken is cooked through and the flavors have melded beautifully, it’s time to dish up this mouthwatering meal! Serve your Tomato Braised Chicken with Parsnips alongside your favorite sides, or portion it out into meal prep containers for easy grab-and-go lunches throughout the week.
Reference the recipe card below for detailed instructions.
Meal Prep Pairing Tips for Tomato Braised Chicken
Grains: Serve the Tomato Braised Chicken with Parsnips over cooked grains like quinoa, brown rice, or couscous for a hearty and satisfying meal. The grains will soak up the flavorful sauce and complement the tender chicken and parsnips perfectly.
Leafy Greens: Add a pop of freshness and color to your plate by serving the one pot chicken dish alongside a simple green salad or steamed greens like spinach, kale, or broccoli. The vibrant greens will provide a nice contrast to the rich and savory flavors of the main dish.
Crusty Bread: Serve slices of crusty whole grain bread or garlic bread on the side to soak up any leftover sauce from the Tomato Braised Chicken with Parsnips. It’s a delicious way to enjoy every last bit of flavor!
Fresh Herbs: Garnish the Tomato Braised Chicken with Parsnips with freshly chopped herbs like parsley, basil, or cilantro for a burst of freshness and flavor. The herbs will add a bright, aromatic element to the dish and elevate its overall presentation.
Tomato Braised Chicken with Parsnips
Deliciously budget-friendly Tomato Braised Chicken with Parsnips, a wholesome meal prep option bursting with savory flavors and easy-to-follow instructions!
Add olive oil to a skillet on medium high heat and sear the chicken on each side for about 2 to 3 minutes until golden brown.
Next, add the sliced onions and saute them until they soften.
Add the tomato paste, diced tomatoes, sliced mushrooms, and sliced parsnips. Stir everything around for about 2 to 3 minutes.
Then, add the tomato sauce and chicken broth, scraping the bottom of the pan to get all the charred bits (this adds flavor to the broth).
Cover the pan with a lid and simmer on low medium heat for about 25 minutes until the chicken fully cooks to an internal temperature of 165F.
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.Â
Can I use chicken breasts instead of chicken thighs?
Yes, you can absolutely use chicken breasts instead of chicken thighs in this recipe. Keep in mind that chicken breasts may cook slightly faster than thighs, so adjust the cooking time accordingly to prevent them from becoming dry.
Can I make this recipe vegetarian or vegan?
Yes, you can easily make this recipe vegetarian or vegan by substituting the chicken with tofu, tempeh, or your favorite meat alternative. Simply follow the same cooking instructions, adjusting the cooking time as needed for the vegetarian protein option.
Can I use different vegetables in this recipe?
Absolutely! Feel free to customize this recipe by adding your favorite vegetables or using whatever you have on hand. Bell peppers, carrots, zucchini, or eggplant would all be delicious additions to this dish.
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:
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
First, prepare the chicken in the Instant Pot since this will take the longest to cook. You can go ahead and make one big batch for the lunch and dinner recipes and divvy up the portions for each recipe.
Next, preheat the oven and prepare the acorn squash, broccoli, and corn. Season the veggies and place them in the oven to roast. You can also start assembling the breakfast pizza and place that in the oven to bake.
Meanwhile, prepare the taco meat on the stove top, followed by the shrimp and cabbage stir fry.
Be sure to watch the timer for the items that are baking in the oven and remove them to cool based on their cooking time.
While everything is cooling, assemble the chia pudding with berries.
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 breakfast pizza can be reheated in the microwave or oven, while the chia pudding should be served chilled
Lunch: BBQ Chicken Flatbread and Taco Stuffed Acorn Squash can be reheated in the microwave or oven, while the salad ingredients should be served chilled.
Dinner: Both meals can be reheated in the microwave
Extra Flavors and Substitutions
Flatbread: If you can’t find flatbread, you can also use pita bread
Ground beef: You can also choose your choice of ground meat such as chicken or turkey
Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
BBQ Sides: Instead of corn or broccoli, feel free to swap it with any other veggies. Potato, zucchini, asparagus, and sweet potato pair well with BBQ Chicken
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
Our delectable Banana Apple Baked Oatmeal breakfast muffin bars are bursting with flavor and nutrition. This budget-friendly recipe combines the sweetness of ripe bananas with the refreshing crunch of diced apples, all nestled in a hearty bed of rolled oats. Perfectly balanced with protein from eggs and a touch of olive oil for moisture, each bite is a wholesome delight that will keep you fueled throughout the day. So, grab your ingredients and get ready to enjoy a breakfast that’s as nutritious as it is delicious. Let’s bake up some goodness together!
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Nutrient-packed Ingredients: Starting your day with a balance of carbs, protein, and healthy fats is essential, and this baked oatmeal delivers just that. Bananas provide a natural sweetness along with potassium and fiber, while eggs add protein to keep you feeling full and focused.
Fiber-Filled Oats: Rolled oats are loaded with fiber, which helps regulate digestion, keeps your energy levels stable, and keeps those hunger pangs at bay until your next meal.
No-Fuss Preparation: Busy mornings call for quick and easy recipes, and this one fits the bill perfectly. With just a few simple steps, you’ll have a nutritious breakfast ready to go in no time. Blend, mix, pour, bake – it’s that simple!
Versatility Galore: Don’t limit yourself to just one variation of this baked oatmeal breakfast muffin bars recipe. Feel free to get creative with your toppings! Swap out the apple for berries, add a sprinkle of nuts or seeds, or drizzle on some honey for extra sweetness. The possibilities are endless!
Banana: The star of the show! Ripe bananas bring natural sweetness to the recipe without the need for added sugars. Plus, they’re loaded with potassium, fiber, and vitamins, making them a nutrient-packed addition that keeps our baked oatmeal moist and flavorful.
Apple: Adding diced apple not only provides a burst of fresh flavor but also brings in additional fiber, vitamins, and antioxidants. It’s a budget-friendly fruit that adds a lovely texture and sweetness to the dish, complementing the banana beautifully.
Rolled Oats: Ah, the humble hero of breakfast foods! Rolled oats are not only inexpensive but also incredibly nutritious. They’re high in fiber, which aids in digestion and helps keep you feeling full and satisfied. Plus, oats provide a hearty texture and nutty flavor that pairs perfectly with the fruity sweetness of the banana and apple.
Egg: One large egg adds protein to our baked oatmeal, helping to keep you fueled and energized throughout the morning. Eggs are also relatively inexpensive and versatile, making them a budget-friendly way to boost the nutritional content of our breakfast dish.
Baking Powder: A small amount of baking powder helps our baked oatmeal rise and become light and fluffy. It ensures that the texture is just right – not too dense or heavy – creating a delightful breakfast treat that’s both satisfying and budget-friendly.
How to Meal Prep Apple Oatmeal Breakfast Muffin Bars
Preheat your oven to 400°F (200°C).
In a blender or mixing bowl, mash up your ripe banana and egg until it’s smooth and creamy. No blender? No problem! A fork works just as well.
Add in the rolled oats and baking powder, giving everything a good mix until it’s nicely combined.
Grease up a baking dish and pour in your oatmeal batter.
Time to add a little fruity flair! Dice up your apple into small pieces and scatter them on top of the batter.
Pop that dish into the oven and bake for 15-20 minutes until it’s golden and cooked through.
Reference the recipe card below for detailed instructions.
Meal Prep Tips:
Yogurt: Serve your baked oatmeal with a dollop of Greek yogurt for a creamy contrast to the fruity flavors. Add a drizzle of honey or a sprinkle of cinnamon for extra indulgence.
Nuts and Seeds: Sprinkle chopped nuts or seeds (such as almonds, walnuts, or pumpkin seeds) on top of your baked oatmeal for added crunch and a boost of healthy fats and protein.
Coffee or Tea: Enjoy your Banana Apple Baked Oatmeal with a cup of your favorite hot beverage, such as coffee or tea, for a comforting and satisfying breakfast experience.
Spice it Up: Add a pinch of ground cinnamon, nutmeg, or vanilla extract to the batter for extra warmth and flavor.
Apple Oatmeal Muffin Bars
Wholesome and budget-friendly, our Banana Apple Baked Oatmeal combines ripe bananas, diced apples, and hearty rolled oats for a nutritious and delicious breakfast treat!
Blend together the banana and egg until it is smooth (or you can use a fork to mash it in a mixing bowl)
Add the rolled oats and baking powder and mix it all together.
Pour the batter into a greased baking dish. Dice the apple into small pieces, and place it on top of the batter.
Bake it in the oven for 15 to 20 minutes until the center is fully cooked.
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.Â
Trader Joe’s the Dark Chocolate Lover’s Chocolate Bar
Frequently Asked Questions
Can I use instant oats instead of rolled oats?
While instant oats can be used in a pinch, rolled oats are preferred for their texture and heartiness in this recipe. Instant oats may result in a softer texture, but the overall flavor should remain similar.
Can I freeze the baked oatmeal muffin?
Yes, you can freeze baked oatmeal muffins for longer storage. Once cooled, wrap individual portions tightly in plastic wrap or aluminum foil, then place them in a freezer-safe bag or container. Freeze for up to 3 months. Thaw overnight in the refrigerator or reheat from frozen in the microwave or oven.
Can I omit the egg to make it vegan?
Absolutely! You can substitute the egg with a flax or chia egg (1 tablespoon ground flaxseed or chia seeds mixed with 3 tablespoons of water, let sit for 5 minutes to gel) to make this recipe vegan-friendly.
Our Spinach Omelette Meal Prep is bursting with protein, veggies, and cheesy goodness. This budget-friendly breakfast egg recipe is designed to fuel your day with nutrition and flavor. Perfect for those who crave a wholesome start without sacrificing convenience, each bite of this omelette is a symphony of savory delights. Imagine fluffy eggs enveloping wilted spinach and gooey mozzarella, topped with vibrant cherry tomatoes for a burst of freshness. Whether you’re rushing out the door or savoring a leisurely morning, this egg recipe is your ticket to a satisfying and nourishing breakfast experience. Get ready to conquer your day with a hearty, homemade meal that’s as easy on the wallet as it is on the taste buds!
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Protein-Packed Powerhouse: Protein is essential for muscle repair and growth, keeping you feeling full and satisfied for longer periods. Say goodbye to mid-morning hunger pangs and hello to sustained energy levels!
Veggie-Rich Goodness: Spinach isn’t just Popeye’s favorite for nothing! Packed with vitamins, minerals, and antioxidants, spinach adds a nutritious punch to your morning routine. It’s a great source of iron, folate, vitamin K, and fiber, supporting overall health and vitality.
Cheese for Calcium: Who says healthy eating can’t be indulgent? The addition of shredded mozzarella not only amps up the flavor but also provides a calcium boost.
Tomato for Vitamin C: Those vibrant cherry tomatoes aren’t just there for show! Packed with vitamin C, they bolster your immune system and promote healthy skin. Plus, their juicy sweetness adds a burst of flavor that elevates the entire dish.
Long-Lasting Satisfaction: Thanks to the combination in this egg recipe of protein, fiber, and healthy fats from eggs, spinach, and olive oil, this Spinach Omelette Meal Prep keeps you feeling full and satisfied for hours. No more mid-afternoon energy crashes or desperate trips to the vending machine—just steady, sustained energy to power you through your day.
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Here are the Ingredients You’ll Need For This Egg Recipe:
Eggs: Eggs are the backbone of our omelette, providing a rich source of high-quality protein, essential vitamins, and minerals. They’re budget-friendly and versatile, making them a staple in any meal prep arsenal. Not only do they add a creamy texture to our omelette, but they also contribute to its satisfying and filling nature, helping you stay satiated throughout the morning.
Mozzarella Cheese: This ooey-gooey goodness not only adds a creamy texture and cheesy flavor to our omelette but also provides a source of calcium and protein. By using shredded mozzarella, we ensure that each bite is perfectly balanced with just the right amount of cheesy goodness. Plus, mozzarella tends to be more budget-friendly compared to other types of cheese, making it a cost-effective choice for meal prep.
Cherry Tomatoes: These little bursts of flavor add a pop of color and sweetness to our omelette. Rich in vitamin C, potassium, and antioxidants, cherry tomatoes not only enhance the taste but also contribute to overall health and well-being. Slicing them up and garnishing our omelette with fresh cherry tomatoes adds a refreshing touch that complements the savory flavors perfectly.
Olive Oil: A drizzle of olive oil adds a hint of Mediterranean flair to our omelette while providing heart-healthy monounsaturated fats. By using just a tablespoon, we keep the fat content in check while still enhancing the flavor and texture of the dish. Olive oil is a pantry staple that’s both budget-friendly and versatile, making it an excellent choice for meal prep recipes.
How to Meal Prep Spinach and Cheese Omelette:
Heat up a tablespoon of olive oil in a pan over medium heat. Make sure that glorious green oil coats the bottom like a champ. Toss in those chopped spinach leaves and let them dance around until they wilt into perfection. Once they’re done, scoop ’em out of the pan and set them aside. They’ll be back for a flavorful encore!
Grab a bowl and crack those eggs into it. Give them a good whisk until they’re all buddy-buddy. Now, pour this eggy goodness into your preheated pan. Tilt the pan like a pro to spread that eggy magic all around. Let it heat up and firm up, then use your spatula skills to coax the edges towards the middle.
It’s garnish time, folks! Grab those cherry tomatoes, slice ’em up, and scatter them over your omelette masterpiece. They add a pop of color and a burst of freshness that’ll have your taste buds doing the happy dance.
Reference the recipe card below for detailed instructions.
Meal Prep and Pairing Tips:
Whole Grain Toast or English Muffins: Serve your Spinach Omelette with a slice of whole grain toast or an English muffin for added fiber and texture. It’s the perfect vehicle for soaking up any leftover egg and cheese goodness.
Fresh Fruit: Add a pop of color and sweetness to your meal with a side of fresh fruit. Berries, sliced bananas, or a fruit salad are all excellent options that complement the savory flavors of the omelette.
Greek Yogurt: Boost the protein content of your breakfast by pairing your omelette with a small serving of Greek yogurt. Top it with a drizzle of honey or a sprinkle of granola for extra flavor and crunch.
Mixed Greens Salad: Balance out the richness of the omelette with a simple mixed greens salad dressed with olive oil and balsamic vinegar. It’s a refreshing and nutritious addition to your meal.
Avocado Slices: Creamy avocado slices are a delicious addition to your breakfast plate. They add healthy fats, fiber, and a satisfying creaminess that pairs perfectly with the omelette.
Spinach and Cheese Omelette
Fuel your day with our Spinach Omelette Meal Prep—packed with protein, veggies, and cheesy goodness, it's a budget-friendly breakfast that's as nutritious as it is delicious!
Add olive oil to a pan on medium heat making sure it coats the bottom of the pan. Add the spinach and saute until it wilts. Then remove it from the pan and set it aside.
Whisk the eggs in a bowl. Pour the egg mixture into the heated pan. Tilt the pan around to spread it to the edge of the pan. Let the eggs heat through and firm up. Use the spatula to gently push the sides toward the middle, letting the liquid egg flow to the edge of the pan.
Let the eggs cook for another 2 to 3 minutes and sprinkle the top of the eggs with the shredded cheese and the cooked spinach. Gently fold the omelette in half in a moon shape and cook for another 30 seconds to let the cheese melt.
Garnish with freshly sliced cherry tomatoes.
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.Â
Yes, you can add cooked meat such as diced ham, cooked bacon, or crumbled sausage for extra protein and flavor. Make sure the meat is fully cooked before adding it to the omelette.
Can I make this recipe ahead and freeze it?
Yes, you can! Wrap individual portions of the cooked omelette tightly in plastic wrap or aluminum foil and place them in a freezer-safe bag or container. They can be frozen for up to 2-3 months. To reheat, simply thaw in the refrigerator overnight and reheat in the microwave or skillet until heated through.
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Oven Baked Salmon Piccata with Roasted Asparagus
Equipment
Ingredients
Salmon and Asparagus
Sauce
Instructions
Notes
Nutrition