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Nov 7 Weekly Meal Plan

Round plate with sliced pork tenderloin and diced butternut squash.

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

  1. First, preheat the oven to 400F. Prepare the items that require the oven such as the baked turmeric chicken and butternut squash. Go ahead and place them in the oven to start baking.
  2. Meanwhile, marinate the pork loin and sear it on the stovetop. Once it is seared, go ahead and place it in the oven to finish baking.
  3. Next, start preparing the turkey soup on the stovetop. Once it starts to simmer, start preparing the coconut braised collard greens.
  4. Then, prepare the breakfast items. Microwave the rolled oats and start sauteeing the apples.
  5. Afterward, saute the bell peppers and fry the eggs for the pork breakfast.
  6. Finally, prepare the ingredients for the salmon salad.
  7. Next, assemble the shrimp and asparagus on a sheet pan.
  8. Bake both dishes in the oven until fully cooked.
  9. 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: Serve the salmon salad chilled. The turkey soup can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Pork: If you don’t want to cook pork, you can also use chicken breasts or chicken tenderloins
  • Canned Salmon: You can also use canned tuna
  • Collard Greens: You can use any other type of dark leafy greens such as spinach or kale
  • 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

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 31 Weekly Meal Plan

asparagus frittata

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

  1. First, pre-heat the oven to 400F.
  2. Mix together the egg mixture for the frittata and place it in a greased baking dish.
  3. Next, assemble the shrimp and asparagus on a sheet pan.
  4. Bake both dishes in the oven until fully cooked.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

  • Chicken: You can use your choice of chicken such as boneless chicken thighs or chicken breasts
  • Fish: You can also use your choice of fish such as cod or halibut
  • Asparagus: Broccolini or green beans will also be a good 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

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 24 Weekly Meal Plan

Plate of cabbage rolls topped with shredded cheese and diced tomatoes.

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

  1. First, prepare all the items that can go in the oven such as the breakfast recipes, the shrimp recipe, and the cauliflower pizza.
  2. Meanwhile, start boiling the cabbage leaves and meat sauce for the cabbage rolls. After they cook, let them cool before assembling the cabbage rolls.
  3. Then, cook the cabbage and bell pepper beef stir fry.
  4. After you cook the stir fry, start assembling the cabbage rolls and bake them in the oven.
  5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

  • Sausage: You can use your choice of sausage. You can also use sweet potatoes in place of regular potatoes
  • Apples: Feel free to use pears, peaches, or plums instead of apples
  • Ground Beef: You can also use any other kind of ground meat such as ground chicken or ground turkey
  • 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

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 17 Weekly Meal Plan

Plate with scrambled eggs topped with pork carnitas and pico de gallo

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

  1. First, prepare the pork carnitas in the Instant Pot because this recipe will take the longest to cook. Note: Once it is cooked, set aside a portion for the scrambled eggs.
  2. Next, mix together the marinade for the Air Fryer chicken and start cooking it in the Air Fryer.
  3. Preheat the oven to 400F and prepare the batter for the cranberry muffins. Then, place them in the oven to bake.
  4. Next, marinate the ginger lime chicken and the orange chili steak. Start grilling both of them until they get a good char on the outside and are fully cooked. Note: You can also transfer them to a sheet pan and finish baking them in the oven until they reach the appropriate internal cook temperature. This is a good method to free up your hands to do other things in the kitchen instead of having to watch the proteins cook over the stovetop.
  5. Lastly, prepare the scrambled eggs.
  6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Both meals can be reheated in the microwave
  • Lunch: The salads can be served chilled or you can warm up the chicken/steak in the microwave
  • Dinner: The pork carnitas can be reheated in the microwave, serve the salad ingredients and pico de gallo chilled. The Air Fryer chicken and broccoli can be reheated in the microwave

Extra Flavors and Substitutions

  • Eggs: You can cook your eggs sunny side up and also serve the breakfast meal with avocado slices
  • Salads: Feel free to top off the salads with tortilla strips
  • Carnitas: If you can’t find tostada shells, you can use regular crispy taco shells
  • Chicken: If you prefer leaner meat, you can also Air Fry chicken breasts or chicken tenderloins instead of thighs
  • 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

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 10 Weekly Meal Plan

cheesesteak deli

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

  1. First, prepare the beef stew in the Instant Pot because this recipe will take the longest to cook.
  2. Next, prepare the salmon chowder on the stove top and let it simmer.
  3. Meanwhile, saute the bell peppers for the beef deli sandwich and prepare the turkey scrambled eggs.
  4. While those recipes are cooking, you can start preparing the turkey taquitos in the Air Fryer and the apple quesadillas on the stove top.
  5. After the beef stew cooks, drain the excess liquid and pour in the rest of the marinara sauce until it warms through.
  6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

  • Avocado and Apple: Only slice these ingredients when you are ready to eat them with the meal, otherwise they will brown too early
  • Turkey Deli Meat: You can also use your choice of deli meat such as sliced ham or sliced rotisserie chicken
  • Soup: Feel free to use heavy cream instead of coconut milk if you do not have any dairy allergies/intolerances
  • 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

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Oct 3 Weekly Meal Plan

Round plate with a side view of an egg and cheese bagel breakfast sandwich.

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

  1. First, prepare the beef curry in the Instant Pot because this recipe will take the longest to cook.
  2. Next, prepare the pineapple bbq chicken and place it in the oven.
  3. Meanwhile, mix together the batter for the peach muffin batter. Then, place it in the oven.
  4. While those recipes are cooking, you can start to cook the sausage and vegetable soup on the stovetop. Once cooked, let it simmer and start cooking the cauliflower rice for the pineapple bbq chicken.
  5. Then, you can bread the chicken for the salad with the panko breadcrumbs and pan fry it on the stoveop.
  6. Lastly, cook the eggs and assemble the breakfast bagel sandwich.
  7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: The bagel sandwich and peach muffin can be reheated in the microwave
  • Lunch: The soup can be reheated in the microwave. You can eat the panko breaded chicken chilled, but you can also warm it up in the microwave, however, serve the salad ingredients chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breakfast bagel: Add slices of avocado for some creaminess and added healthy fats
  • Peaches: You can also use apples or pears for this recipe
  • Soup: Feel free to use your choice of vegetables that you have on hand. They can be fresh or frozen
  • 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

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Tofu and Veggie Stir Fry

tofu stir fry

Crispy crunchy tofu flavored in a soy-ginger sauce and stir-fried with a bright and colorful mixture of vegetables.

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Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it can soak up all the flavor and make for a delicious meal. Add fresh and colorful veggies and you get a fast and healthy dinner

The PrepYoSelf Newsletter

Prepare This Easy Tofu Stir Fry with Simple Ingredients

  • Tofu: We used firm tofu because it has less moisture and easier to get it crispy during the cooking process
  • Aromatics: We used red onions and garlic to round out the flavors of this dish, but you can also use green onions or shallots
  • Vegetables: We used a combination of colorful vegetables such as carrots, green beans, broccoli, and red bell peppers
  • Cashew: You can also use peanuts which are found in many stir fry recipes
  • Seasonings: We seasoned this dish with a honey soy sauce, along with sesame seeds and sesame oil which are traditional in Asian-inspired dishes
Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

How to Make Easy Tofu Stir Fry

  1. Press the moisture out of your tofu.
  2. Cut the tofu into cubes.
  3. Add oil to a heated wok and sear the tofu cubes on each side until golden brown.
  4. Remove the tofu, and add the vegetables.
  5. Stir until the vegetables are tender.
  6. Add back the tofu and pour in the stir-fry sauce.
  7. Top it off with cashews and sesame seeds.

Reference the recipe card below for detailed instructions.

Saute pan with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Meal Prep Tips for Tofu Stir Fry

  • Ingredients Options: To save time on prep, you can buy pre-washed and cut vegetables. There are fresh and frozen options available at the grocery store
  • Cook Methods: You can also turn this into a “sheet pan” stir fry recipe and cook it in the oven or your Air Fryer. Just coat the tofu and vegetables in oil and sprinkle with garlic powder and salt. Roast in the oven at 400F for 12 to 15 minutes or cook it in the Air Fryer at 360F for 8 to 10 minutes. In the end, drizzle it with the stir-fry sauce.
  • To Serve: You can enjoy this meal with a side of steamed rice or cauliflower rice if you want to keep it low-carb
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: The meal can be reheated in the microwave
Glass meal prep container with tofu stir fry with broccoli, red bell peppers, and cashew nuts.
Tofu Stir Fry

Tofu and Veggie Stir Fry

Flavorful, crispy tofu tossed with fresh and colorful vegetables are perfect for a quick and healthy vegetarian dinner.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan

Ingredients
  

  • 12 oz tofu (firm)
  • 1/4 cup red onions (sliced)
  • 1/4 cup shredded carrots
  • 1 cup green beans (washed and trimmed)
  • 1 cup broccoli florets
  • 1 red bell pepper
  • 2 tablespoons cashews
  • 1/2 teaspoon sesame seeds
  • 1 tablespoon olive oil

Stir Fry Sauce

  • 2 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red chili flakes

Instructions
 

  • Prep the veggies: Cut the bell peppers into one inch cubes, dice the red onions, cut the green beans into one inch pieces, and make sure the florets are cut in half.
  • Make the stir fry sauce: In a mixing bowl, mix together the stir fry sauce until it is well blended.
  • Prep the tofu: Next, cut the tofu block in half and place each block in between several paper towels. Press down on the tofu to remove the excess moisture. Cut the tofu into one inch cubes.
  • Cook the tofu: Add oil to a skillet on medium high heat and sear the tofu cubes on each side until it is completely golden brown all around (about 2 to 3 minutes each side)
  • Cook the veggies: Next, remove the tofu from the skillet. Add the onions and carrots and saute until they soften. Then, add the green beans, red bell peppers, and broccoli florets. Add the stir fry sauce and mix it around for 3 to 4 minutes until the veggies are tender.
  • Combine it all together: At the end, add the tofu back into the pan and top it off with the cashews and sesame seeds.

Similar Recipes

cauliflower rice

Cauliflower Fried Rice

broccoli beef

Ground Beef and Broccoli Vegetable Stir Fry

peanut chicken

Peanut Chicken and Celery Vegetable Stir Fry

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Frequently Asked Questions

How long can you keep this in the fridge?

You can store it in an airtight container for up to 3 to 4 days.

What else can I serve with this tofu stir fry?

Enjoy this recipe with steamed rice, lo mein noodles, or even with quinoa.

What can I substitute cashews with?

Regular peanuts or pine nuts are great tasty options!

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Grilled Steak with Roasted Corn and Potato Hash

steak and corn

This roasted corn and potato medley is the star of this steak dinner meal.

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Round plate with grilled ribeye steak with corn, baby potatoes, and bell peppers.

When it comes to meal appeal, it is more important to add bright colors and use flavor profiles that you crave, and nothing pulls at our cravings like grilled steak dinner, crispy potatoes, and sweet corn.

The PrepYoSelf Newsletter

Here’s What You Need for This Steak Dinner and Corn Recipe

  • Steak: We used Rib Eye steak that was thinly sliced so that it can grill quickly

  • Marinade: We marinated our steak with balsamic glaze, paprika, garlic powder, and salt, and coated it with olive oil. This marinade gave good flavor and a good char and caramelization when we grilled the steak.

  • Vegetable Medley: We used a combination of corn, baby corn, and bell peppers

Round plate with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Easy Steps for Making Steak and Corn

  1. Pre-heat the oven to 400F.

  2. Cut the vegetables and place them on a sheet pan. Add the seasonings and coat them with olive oil. Roast them in the oven.

  3. Meanwhile, marinate the steak with balsamic concentrate and seasonings.

  4. Heat an indoor grill and sear the steak on each side until it cooks to your desired doneness.

  5. Let the steak rest before slicing it into thin strips and enjoy them with the roasted corn and potato medley.

Reference the recipe card below for detailed instructions.

Glass meal prep container with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Meal Prep Tips for Steak and Corn

  • Cooking option: If you have an Air Fryer, you can also air fry the vegetables at 350F for 8 minutes

  • Herbs: Add herbs to the corn medley such as green onions, basil, or cilantro for fresh flavors

  • To Store: Store in an airtight container for up to 3 days in the refrigerator

Glass meal prep container with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Steak & Corn

Grilled Balsamic Steak with Roasted Corn and Potato Hash

A gourmet steak dinner served with a delicious medley of roasted sweet corn, potatoes, and bell peppers.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • tongs
  • indoor grill pan
  • oven

Ingredients
  

Steak and Seasonings

  • 12 oz rib eye steak (thinly sliced)
  • 1 tablespoon balsamic concentrate
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Roasted Corn and Potatoes

  • 2 baby potatoes
  • 1 cup corn
  • 1 red bell pepper (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 tsp pepper
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Cut the baby potatoes in half and dice the red bell pepper. Place the potatoes, bell peppers, and corn on a sheet pan, add the seasonings and coat it with olive oil. Bake in the oven for 15 minutes.
  • Meanwhile, season the steak with balsamic concentrate, paprika, garlic powder, salt, pepper, and coat with olive oil.
  • Heat an indoor grill pan on medium high heat an sear the steak on each side for about 4 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F. Let it rest before slicing it into thin strips and enjoy them with the roasted colorful veggies!

Similar Recipes

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One Pot Mexican Chicken Soup

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Rosemary Baked Chicken and Potatoes

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Sheet Pan Shrimp with Cauliflower and Corn

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Frequently Asked Questions

What else can you do with any leftover corn and potato medley?

If you have any leftovers, you can use them as a salad topper. We also like making it into a corn potato salad by adding a little bit of mayo and lemon juice.

Is corn high in fiber?

Yes, it is rich in fiber and can help aid digestion. It has insoluble fiber which feeds good bacteria in your gut and can help you keep regular. 

Is corn healthy?

Most people trying to lose weight avoid corn because they are concerned about weight gain. However, one ear of corn only has about 100 calories, 3 grams of fiber which can help you feel full longer, and the carb is a slow-to digest type of carb that can help with weight control. So you can enjoy this vegetable in balanced portions.

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Sept 26 Weekly Meal Plan

boiled eggs served with sauteed brussels sprouts served on a small plate

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

  1. First, start boiling the eggs on the stovetop.
  2. Next, marinate the salmon and snow peas and place them in the Air Fryer basket and start cooking them.
  3. Meanwhile, marinate the chicken tenderloins with the pesto sauce and start cooking them on the stovetop on an indoor grill.
  4. After you cook the chicken tenderloins, start cooking the boneless chicken thighs with bell peppers and artichokes.
  5. Then, prepare the beef stir fry and breakfast brussels sprouts.
  6. Finally, prepare the yogurt with the fruit and granola.
  7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: The brussels sprouts and eggs can be reheated in the microwave or served chilled. The yogurt can be served chilled.
  • Lunch: The salmon and vegetables can be reheated in the microwave, while the pesto chicken wrap can be served chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Cranberries: You can substitute with your choice of dried fruit. You can also add nuts
  • Chicken: You can also use chicken breasts
  • Salmon: If you don’t have an Air Fryer, you can bake the salmon and vegetables on a sheet pan in the oven at 400F for 12 to 15 minutes
  • Pesto: If you can’t find basil pesto, you can also use tomato pesto
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

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Italian Chicken Recipe with Green Beans and Almonds

italian chicken

This Grilled Italian Marinated Chicken recipe is so easy to make and it results in a delicious and juicy chicken dish.

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Round plate with grilled chicken and green beans with almonds.

We love marinating our meats to add flavor and also keep it juicy during the cooking process. Sometimes, we don’t have the time or energy to make our marinades homemade.

So one of our favorite meal prep hacks is using salad dressings!

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Did you know salad dressing can be used for more than just salads?

Most salad dressings make for tasty marinades, in particular, vinaigrettes. So If you’re new to cooking and feel like it may be too much work to make your own from scratch, vinaigrettes are a great way to flavor up your proteins.

For example, in this recipe, we used an Italian vinaigrette that we already had on hand and marinated the chicken, and also used a balsamic glaze to flavor our green beans.

Several dishes including chicken with green beans and salmon with watermelon salad.

Ingredients You’ll Need

  • Protein: We used boneless chicken thighs but you can also use chicken breasts or chicken tenderloins

  • Italian salad dressing: We used this to marinate the chicken

  • Green Beans: You can also use asparagus or cauliflower

  • Almonds: You can also use pecans or walnuts

  • Balsamic Glaze: This is used to season the green beans

Glass meal prep containers storing grilled chicken, green beans, and almonds.

How to Make Grilled Italian Chicken

  • Preheat the oven to 400F.

  • Marinate the chicken with the Italian salad dressing.

  • Meanwhile, heat a grill pan on medium-high heat and grill the chicken on each side for a few minutes until it gets a good char.

  • Then, transfer the chicken to a sheet pan and let it finish baking in the oven.

How to Saute Balsamic Green Beans

  • While the chicken is cooking, boil the green beans for a few minutes to help them get tender. Then remove them from the pot with a slotted spoon.

  • Add oil to a heated pan and add the green beans and almonds.

  • Then, drizzle it with balsamic glaze and mix it all together.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing grilled chicken, green beans, and almonds.

Meal Prep Tips for Marinades

  • Most vinaigrette salad dressings contain an acidic component such as vinegar or lemon juice. The acid will help tenderize tougher cuts.

  • So you can marinate your tougher cuts for a few hours or overnight in a refrigerator in a sealed plastic bag.

  • For more tender cuts such as fish, you just need to brush them with a marinade right before cooking to add flavor.

Chicken & Green Beans

Italian Chicken with Green Beans and Almonds

Grilled and Juicy Italian Chicken that is so easy to throw together and serve in a variety of ways.
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Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • mixing bowl
  • indoor grill pan
  • saute pan
  • large pots
  • tongs
  • sheet pan
  • oven

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1/2 cup italian salad dressing
  • 8 oz green beans
  • 2 tablespoons almonds
  • 1 tablespoon balsamic concentrate
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, marinate the chicken with the italian dressing for at least 10 minutes.
  • Heat a grill pan on medium-high heat and grill the chicken on each side for about 3 to 4 minutes. Then, transfer the chicken to a sheet pan and finish baking it in the oven for about 20 minutes until it reaches an internal temperature of 165F and is fully cooked.
  • Meanwhile, bring a pot of water to a boil and place the green beans in the pot for about 4 to 5 minutes. Use a slotted spoon to remove the green beans from the boiling water.
  • Then, add oil to a pan on medium high heat and add the green beans and almonds. Season with balsamic concentrate, garlic powder, and salt. Stir it all around until the green beans are fully coated with the sauce.

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Oven Baked Balsamic Chicken with Strawberries

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Grilled Balsamic Steak with Sweet Potato Wedges

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Grilled Salmon with Watermelon Salad

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Frequently Asked Questions

How long should I marinate the chicken?

it’s best to marinate your chicken overnight, but if you’re on a time crunch, marinate it for at least 10 minutes.

How to serve grilled chicken?

Grilled chicken is great because you can serve it with basically anything. Slice it into bite-size pieces and serve it over salads, in pasta, or in tortillas.

Can I bake my marinated chicken without grilling it?

Yes, absolutely. Place it in a baking dish and bake it for at least 25 minutes until it fully cooks and reaches an internal temperature of 165F. We like to grill our chicken for a few minutes before we transfer it to a sheet pan just to get a nice golden brown color, but it’s not necessary and will still taste delicious!