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Apple Oatmeal Muffin Bars

glass meal prep containers with apple oatmeal muffin bar

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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Calories: 188kcal | Carbohydrates: 33g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 86mg | Potassium: 376mg | Fiber: 5g | Sugar: 17g | Vitamin A: 206IU | Vitamin C: 9mg | Calcium: 55mg | Iron: 1mg

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Here’s why this recipe rocks:

  • 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!

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Budget-Friendly Breakfast Muffin Bars Ingredients:

  • 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.
rectangular baking dish with apple oatmeal breakfast muffin bars

How to Meal Prep Apple Oatmeal Breakfast Muffin Bars

  1. Preheat your oven to 400°F (200°C).
  2. 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.
  3. Add in the rolled oats and baking powder, giving everything a good mix until it’s nicely combined.
  4. Grease up a baking dish and pour in your oatmeal batter.
  5. Time to add a little fruity flair! Dice up your apple into small pieces and scatter them on top of the batter.
  6. 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.

glass meal prep containers with apple oatmeal breakfast muffin bars

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.
glass meal prep containers with apple oatmeal breakfast muffin bars
rectangular baking dish with apple oatmeal muffin bar

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!
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 188 kcal

Equipment

  • blender
  • spatula
  • cutting board
  • oven

Ingredients
  

  • 1 large banana (ripe)
  • 1 large egg
  • 1/4 cup rolled oats
  • 1/4 teaspoon baking powder
  • 1 small apple
  • 1 teaspoon olive oil

Instructions
 

  • Preheat the oven to 400F.
  • 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. 

Nutrition

Calories: 188kcalCarbohydrates: 33gProtein: 5gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 82mgSodium: 86mgPotassium: 376mgFiber: 5gSugar: 17gVitamin A: 206IUVitamin C: 9mgCalcium: 55mgIron: 1mg

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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.

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Spinach and Cheese Omelette

glass meal prep containers with omelette topped with eggs

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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Calories: 289kcal | Carbohydrates: 4g | Protein: 19g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.04g | Cholesterol: 349mg | Sodium: 486mg | Potassium: 475mg | Fiber: 1g | Sugar: 2g | Vitamin A: 5066IU | Vitamin C: 21mg | Calcium: 239mg | Iron: 3mg

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Why this egg recipe is a nutritional powerhouse:

  • 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.

  • Spinach: Popeye knew what he was talking about! Spinach adds vibrant color, texture, and a nutritional punch to our omelette. It’s packed with vitamins A, C, and K, as well as iron, folate, and fiber. By sautéing the spinach before adding it to the omelette, we not only enhance its flavor but also make its nutrients more readily available for absorption by the body. Plus, using baby spinach keeps costs down without compromising on taste or nutrition.

  • 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.

round plate with omelette topped with eggs

How to Meal Prep Spinach and Cheese Omelette:

  1. 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!

  2. 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.

  3. Once your eggs are starting to look all fancy and set, it’s time to add the stars of the show! Sprinkle that shredded mozzarella like confetti over the top, followed by your sautéed spinach. Gently fold your omelette in half, shaping it into a glorious moon of yumminess. Let it cook for a hot minute or so to melt that cheese into gooey perfection.

  4. 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.

glass meal prep containers with omelette topped with eggs

round plate with omelette topped with eggs

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!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 289 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • whisk
  • 6 inch omelette pan
  • spatula

Ingredients
  

  • 4 large eggs
  • 1/2 cup shredded mozzarella
  • 3 cups baby spinach (chopped)
  • 1/2 cup cherry tomatoes (sliced)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt (or to preferred taste)

Instructions
 

  • 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. 

Nutrition

Calories: 289kcalCarbohydrates: 4gProtein: 19gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.04gCholesterol: 349mgSodium: 486mgPotassium: 475mgFiber: 1gSugar: 2gVitamin A: 5066IUVitamin C: 21mgCalcium: 239mgIron: 3mg

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Frequently Asked Questions

Can I use frozen spinach instead of fresh?

Absolutely! Frozen spinach works well in this recipe. Just make sure to thaw it and squeeze out any excess moisture before sautéing it in the pan.

Can I add meat to this recipe?

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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Balsamic Steak Bites with Brussels Sprouts

These Balsamic Steak Bites are a testament to the fact that nutritious meal prep doesn’t have to be complicated or time-consuming. Picture succulent New York Strip Steak, perfectly seared to golden perfection, dancing in a marinade of balsamic vinegar, honey, and savory spices. Paired with crispy, roasted Brussels sprouts, this recipe proves you can prioritize your health without sacrificing taste or precious time in the kitchen.

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Calories: 569kcal | Carbohydrates: 35g | Protein: 40g | Fat: 30g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 136mg | Sodium: 712mg | Potassium: 1108mg | Fiber: 5g | Sugar: 25g | Vitamin A: 998IU | Vitamin C: 112mg | Calcium: 108mg | Iron: 5mg

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Reasons Why This Recipe is Tasty and Healthy:

  • Protein Powerhouse: The New York Strip Steak in this recipe is not only mouthwateringly delicious but also a fantastic source of high-quality protein. Perfect for keeping you full and satisfied throughout your hectic day.

  • Green Goodness: Brussels sprouts are the unsung heroes of the veggie world. Packed with vitamins, minerals, and fiber, these little green gems contribute to a healthy digestive system and provide a nutrient boost to keep you going strong.

  • Balanced Marinade Magic: Our balsamic vinegar and honey marinade adds a burst of flavor without loading up on unnecessary calories. It’s the perfect balance of sweet and tangy, elevating your meal without the guilt.

  • Easy Peasy Oven Magic: Throw those brussels sprouts in the oven, and let them work their crispy magic while you tackle other tasks. Minimal effort, maximum taste – just what the busy bee ordered!

  • Budget-Friendly Brilliance: We get it, keeping it affordable is key. This recipe is not only easy on the wallet but also a savvy way to ensure you’re getting the most bang for your nutritional buck.

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Ingredient Breakdown:

  • New York Strip Steak: Not only is it a lean cut, keeping things light on the calorie front, but it’s also a fantastic source of high-quality protein. This ensures you stay fuller for longer, aiding in muscle repair and overall satiety. Plus, it’s a budget-friendly choice that packs a punch of flavor without breaking the bank.

  • Brussels Sprouts: Brussels sprouts are a nutritional powerhouse, and we’ve enlisted them for their fiber content, vitamins (C, K, and B), and minerals. They bring a delightful crunch and earthy flavor, balancing the richness of the steak. Not to mention, these little green wonders are budget-friendly, making them a wallet-friendly choice for a nutrient-packed side.

  • Balsamic Vinegar: Balsamic vinegar adds a layer of depth and tanginess to our marinade without piling on excess calories. It’s a wise flavor investment that elevates the dish while providing antioxidants and potential digestive benefits. The sweet and sour notes make for a delightful contrast, making your taste buds dance without compromising your health goals.

  • Honey: Honey brings natural sweetness to the marinade, harmonizing with the balsamic vinegar for a balanced flavor profile. It’s a healthier alternative to refined sugar, offering a touch of sweetness without the guilt. This golden nectar enhances the overall taste experience while contributing trace amounts of essential nutrients.

  • Garlic Powder: Garlic powder adds a savory kick and depth of flavor to both the steak marinade and the brussels sprouts. It’s a budget-friendly way to infuse a savory note without the fuss of chopping and sautéing fresh garlic. 

  • Olive Oil: Olive oil not only helps in searing the steak to perfection but also contributes heart-healthy monounsaturated fats. It brings richness to the dish and aids in the absorption of fat-soluble vitamins from the brussels sprouts. In moderation, it’s a smart and flavorful addition to keep your meal both tasty and nutrient-dense.

round plate with steak cubes and brussel sprouts

How to Meal Prep Balsamic Steak Bites

  1. Preheat that oven to 400F, and while it’s warming up, mix together the balsamic marinade. Set it aside – it’s about to work its magic!

  2. While your sprouts are roasting, cube up that New York Strip Steak. Sear it to golden perfection in a hot skillet, approximately 2-3 minutes per side.

  3. Turn off the heat, drizzle the remaining marinade over your steak bites, and give it a good mix. Watch that sauce reduce and thicken – pure perfection in the making.

  4. Once your steak bites and brussels sprouts are ready, it’s time to savor the fruits of your labor. Delicious, nutritious, and oh-so-satisfying!

Reference the recipe card below for detailed instructions.

glass meal prep containes with steak cubes and brussel sprouts

Meal Prep Pairing Tips

  • Grain Power: Pair this dish with a side of quinoa, brown rice, or cauliflower rice for an extra boost of complex carbs. It adds a satisfying element to your meal and complements the flavors of the steak and brussels sprouts.

  • Fresh Greens: Serve alongside a simple green salad tossed with a lemon vinaigrette. The crispiness of the salad provides a refreshing contrast to the hearty steak bites and roasted brussels sprouts.

  • Citrus Zing: Squeeze a bit of fresh lemon over the steak bites just before serving. The citrusy brightness enhances the overall flavor profile and adds a delightful zing to every bite.

  • Creamy Contrast: A dollop of horseradish sauce or a light sour cream-based sauce can provide a creamy contrast to the dish. It adds a cooling element and complements the savory flavors of the steak and balsamic marinade.

  • Herbaceous Twist: Garnish with fresh herbs such as parsley or thyme to add a burst of freshness. The herbs not only contribute to the visual appeal but also bring a layer of complexity to the dish.

round plate with steak cubes and brussel sprouts

Balsamic Steak Bites with Brussels Sprouts

Savor the simplicity of our Balsamic Steak Bites with Brussels Sprouts – succulent New York Strip Steak, seared to perfection, bathed in a flavorful balsamic-honey marinade, and paired with crispy roasted Brussels sprouts for an easy, healthy, and downright delicious meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, lunch
Cuisine American
Servings 2
Calories 569 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • sheet pan
  • oven

Ingredients
  

  • 12 oz New York Strip Steak
  • 3 cups brussels sprouts

Marinade

  • 4 tablespoons balsamic vinegar
  • 2 tablespoons honey
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 teaspoons olive oil

Instructions
 

  • Preheat the oven to 400F.
  • In a small bowl, mix together the marinade and set it aside.
  • Next, trim the brussels sprouts and cut them into quarters. Place them on a sheet pan and drizzle them with half of the marinade. Bake them in the oven for 15-20 minutes until golden brown and crispy.
  • Meanwhile, cut the steak into one inch cubes. Add oil to a hot skillet and sear the steak on each side for about 2 to 3 minutes until it is golden brown and fully cooked to your desired doneness.
  • Turn the heat off the skillet and drizzle the rest of the marinade over the steak bites and mix it thoroughly. Let the sauce reduce and thicken. Enjoy the steak bites along with the roasted brussels sprouts.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 569kcalCarbohydrates: 35gProtein: 40gFat: 30gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 136mgSodium: 712mgPotassium: 1108mgFiber: 5gSugar: 25gVitamin A: 998IUVitamin C: 112mgCalcium: 108mgIron: 5mg

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Frequently Asked Questions

Can I use a different cut of steak for this recipe?

Of course! While New York Strip Steak is recommended for its lean profile and tenderness, you can experiment with other cuts like sirloin or flank steak. Adjust cooking times accordingly.

Are there any substitutes for honey in the marinade?

Absolutely! Maple syrup or agave nectar can be excellent alternatives. They provide a similar sweetness without compromising the overall flavor.

Is this recipe suitable for a low-carb diet?

Yes! With the focus on lean protein and vegetables, this recipe is friendly for those following a low-carb or keto lifestyle. Pair it with cauliflower rice for an even lower carb option. Feel free to adjust the honey and balsamic vinegar ratios to suit your taste preferences.

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February 5 Weekly Meal Plan

balsamic steak

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

 Sausage and Cheese Muffin Pesto Shrimp Mini Pizzas Instant Pot Basil Beef Stew
Tues Fried Egg with Sausage Hash Grilled Balsamic Steak Salad Roasted Lemon Italian Chicken
Wed Sausage and Cheese Muffin Pesto Shrimp Mini Pizzas Instant Pot Basil Beef Stew
Thurs Fried Egg with Sausage Hash Grilled Balsamic Steak Salad Roasted Lemon Italian Chicken
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare the basil beef stew in the Instant Pot since this will take the longest to cook. Next, preheat the oven.

  2. Then, marinate the chicken thighs and rutabaga and place them on a sheet pan. Place the chicken and rutabaga in the oven to start baking.

  3. Marinate the steak and cut up the sweet potatoes. Place the sweet potatoes in the oven to bake along with the chicken. While these items are baking, grill the steak on the stovetop.

  4. After you finish grilling the steak, you can start prepping the breakfast items. Cook the fried egg and sausage hash on the stovetop, and assemble the sausage muffin.

  5. 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.

  6. While everything is cooling, assemble the pesto shrimp sandwiches.

  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 sausage muffin and the fried egg with sausage hash can be reheated in the microwave, while the fruit should be served chilled

  • Lunch: The pesto shrimp mini pizzas and salad can be served chilled, while the steak and sweet potatoes can be reheated in the microwave

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Sausage Muffin: You can use your choice of fruit to serve with the muffin

  • Eggs: You can also cook your eggs to your preferred style such as scrambled eggs or omelette style

  • Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins

  • Muffins: If you can’t find English muffins, bagels will also work for the recipes

  • Basil Pesto: If you can’t find basil pesto, tomato pesto is also a great alternative

  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Download PDF
Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Download PDF
Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Download PDF
Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Download PDF

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January 29 Weekly Meal Plan

black bean soft taco

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

 Savory Bread Pudding Black Bean Soft Tacos Orange Ginger Salmon
Tues Yogurt Bowl Primavera Stuffed Chicken Beef and Bean Sprout Stir Fry
Wed Savory Bread Pudding Black Bean Soft Tacos Orange Ginger Salmon
Thurs Yogurt Bowl Primavera Stuffed Chicken Beef and Bean Sprout Stir Fry
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Preheat the oven and start assembling the items that need to be baked in the oven.

  2. First, prepare the batter for the bread pudding mixture and place it in a greased baking dish.

  3. Next, prepare the stuffed chicken breasts and the salmon snow peas recipe and place these ingredients on sheet pans.

  4. Meanwhile, prepare the black bean and corn filling on the stovetop.

  5. After you cook the black bean filling, prepare the beef and bean sprout stir fry on the stovetop.

  6. While all the dishes are cooling, prepare the yogurt bowl

  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 yogurt can be served chilled, while the savory bread pudding can be warmed up in the microwave

  • Lunch: The soft tacos and stuffed primavera chicken can be reheated in the microwave, while the salad items should be served chilled.

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Yogurt Bowl: You can use your choice of fruit and nuts

  • Soft Tacos: Feel free to serve this dish with avocado slices, salsa, or pickled jalapenos.

  • Salmon: You can also use broccoli or bok choy if you can’t find snow peas

  • Chicken: If you need more added calories, enjoy with a side of brown rice or quinoa

  • Stir Fry: Feel free to use whatever vegetables you have on hand for the stir fry

  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Download PDF
Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Download PDF
Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Download PDF
Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Download PDF

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Snack for Success: Healthy Eating Tips for Office Munchies

round plate with peanut butter quesadillas and sliced green apples

Meal prepping healthy snacks comes with a multitude of nutritional benefits, especially when it comes to fighting off those midday munchies. Incorporating meal prepping into your snack routine is a powerful strategy to stay on the healthy track, save time, and ensure you have nourishing options available whenever hunger strikes. It’s a small investment of time that pays off in significant health benefits.

round plate with healthy snacks of peanut butter quesadillas and sliced green apples

Nutritional Benefits of Snacking

Snacking, when done mindfully and with nutritious choices, can offer various nutritional benefits that contribute to overall health and well-being. Here are some of the key nutritional advantages of incorporating healthy snacks into your daily routine:

  • Balanced Energy Levels: Snacking between meals helps maintain a steady supply of energy throughout the day. Choosing snacks that combine complex carbohydrates, protein, and healthy fats can prevent energy dips and keep blood sugar levels stable.

  • Improved Nutrient Intake: Well-planned snacks provide an opportunity to increase the intake of essential nutrients. Including a variety of fruits, vegetables, nuts, seeds, and whole grains in your snacks ensures a broader spectrum of vitamins, minerals, and antioxidants.

  • Enhanced Metabolism: Eating smaller, frequent meals through snacking can help boost your metabolism. This can be beneficial for weight management by preventing overeating during main meals and promoting efficient calorie burning.

  • Supports Weight Management: Healthy snacks can aid in weight management by preventing excessive hunger, which may lead to overeating during main meals. Choosing nutrient-dense snacks can help control overall calorie intake.

  • Blood Sugar Control: Snacking on foods with a low glycemic index can help regulate blood sugar levels. This is particularly important for individuals with diabetes or those looking to prevent blood sugar spikes and crashes.

  • Muscle Preservation and Repair: Protein-rich snacks contribute to muscle preservation and repair. Consuming snacks with a balanced mix of amino acids supports muscle health, especially for those engaged in physical activities or exercise.

  • Digestive Health: Snacks that include fiber-rich foods, such as fruits, vegetables, and whole grains, promote digestive health. Fiber aids in maintaining regular bowel movements and supports a healthy gut microbiome.

Benefits of Meal Prepping Snacks

Here are some compelling reasons why incorporating snack meal prep into your routine is a game-changer:

  • Healthy Choices at Arm’s Reach: By preparing snacks in advance, you ensure that you have healthy options readily available. This reduces the temptation to reach for less nutritious, convenient snacks like chips or candy when hunger strikes.

  • Portion Control: Meal prepping allows you to control portion sizes, preventing overeating. Pre-packaged snacks in appropriate serving sizes help you maintain a balanced intake of calories, fats, proteins, and carbohydrates.

  • Save Time and Reduce Stress: Busy schedules often lead to reaching for whatever is quickest and most convenient. With pre-prepared snacks, you save time during your hectic workdays and reduce stress associated with last-minute snack decisions.

  • Cost-Effective: Buying snacks in bulk and preparing them at home is typically more cost-effective than purchasing pre-packaged snacks. You can buy ingredients in larger quantities, reducing overall costs and ensuring a steady supply of snacks throughout the week.

  • Mindful Eating Habits: Planning and preparing snacks in advance encourage mindful eating. You become more intentional about your food choices, savoring each bite and paying attention to your body’s hunger and fullness cues.

  • Avoid Unhealthy Impulse Snacking: When hunger strikes unexpectedly, having pre-prepared snacks on hand prevents impulsive and potentially unhealthy food choices. It gives you the satisfaction of a quick and tasty snack without compromising your health goals.

  • Consistency in Healthy Eating Habits: Consistency is key when it comes to maintaining a healthy diet. Snack meal prep helps you establish a routine, making it easier to stick to your nutritional goals and avoid the ups and downs of erratic eating patterns.

Snack Meal Prep Ideas

Let’s explore some easy, budget-friendly, and delicious snack ideas that will keep you on the healthy track.

  • Power-Packed Protein Bites: Protein is your ally when it comes to staying full and energized. Prepare a batch of protein bites using ingredients like oats, peanut butter, and honey. These little bites are not only delicious but also easy to grab on the go.

  • Veggie Sticks and Hummus: Keep things crunchy and satisfying with a combo of colorful veggie sticks and hummus. Carrots, cucumber, and bell peppers are excellent choices. Portion out your hummus into small containers for easy dipping.

  • Greek Yogurt Parfaits: Greek yogurt is a protein powerhouse. Create yogurt parfaits by layering yogurt with fresh fruits and a sprinkle of granola. This snack is not only tasty but also offers a mix of textures and flavors.

  • Trail Mix: A homemade trail mix is a versatile and customizable snack. Mix nuts, seeds, dried fruits, and a touch of dark chocolate for a delightful blend that satisfies both your sweet and savory cravings.

  • Granola and Nut Mix: Create a customized trail mix by combining granola with your favorite nuts and seeds. Add dried fruits like cranberries or apricots for a sweet and chewy element.

  • Whole Grain Crackers and Cheese: Choose whole-grain crackers for a fiber boost and pair them with your favorite cheese. This classic combo is both filling and provides a good balance of carbohydrates and protein.

  • Energy-Boosting Smoothies: Blend up a batch of energy-boosting smoothies with your favorite fruits, greens, and a scoop of protein powder. Pour them into individual containers for a refreshing pick-me-up during your workday.

  • Hydration Station: Don’t forget the importance of staying hydrated. Infuse your water with slices of fruits or herbs for a refreshing twist. Proper hydration can also help curb unnecessary snacking.

round plate with diced peaches and rolled oats as healthy snacks

Need Healthy Snack Meal Prep Ideas?

Here are some simple snack meal prep ideas that are budget-friendly and perfect for on the go.

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Yogurt with Mixed Nuts and Fruit

Meal prep our Healthy Yogurt Bowl with Strawberries and Mixed Nuts!

Get Recipe

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Air Fryer Grapefruit

This delightful creation combines the sweet and zesty goodness of grapefruit with the rich touch of honey, crunchy cashews, and your favorite yogurt.

Get Recipe

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Date & Walnut Granola

Energize Your Day with a healthy dose of Homemade Date and Walnut Granola!

Get Recipe

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Hard Boiled Eggs with Asparagus

Packed with protein, fiber, and a burst of delightful flavors, this snack is not only a treat for your taste buds but also a nutritious alternative to mindless office snacks

Get Recipe

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Peanut Butter Quesadillas

Tangy green apples, creamy peanut butter, crunchy chopped pecans,and a sprinkle of cinnamon powder

Get Recipe

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Chia Pudding

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation and simple to meal prep.

Get Recipe

Free Weekly Meal Plans

See how our nutritionist-designed meal plans can help you achieve your health goals.

get meal plans

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Stuffed Acorn Squash with Taco Meat

rectangle meal prep container with acorn squash stuffed with taco meat, tomatoes, and side spring salad

Our Taco Meat Stuffed Acorn Squash recipe is a sensational fusion of Tex-Mex flavors that brings together convenience, health, and affordability. Perfectly seasoned lean ground beef dances with aromatic spices, creating a delicious combination of flavors. Nestled within the tender embrace of roasted acorn squash halves, this dish transforms your meal prep into a delightful experience. The optional garnishes of cherry tomatoes and cilantro add a burst of freshness, elevating it to restaurant-quality heights.

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

Calories: 551kcal | Carbohydrates: 35g | Protein: 41g | Fat: 29g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Trans Fat: 1g | Cholesterol: 105mg | Sodium: 843mg | Potassium: 1756mg | Fiber: 5g | Sugar: 6g | Vitamin A: 2378IU | Vitamin C: 53mg | Calcium: 116mg | Iron: 7mg

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wooden plate with acorn squash stuffed with taco meat, tomatoes, and side spring salad

Why You’ll Enjoy this Recipe for Meal Prep

Now, why is this recipe a game-changer for your hectic schedule? Imagine savoring restaurant-quality flavors without spending hours in the kitchen or draining your wallet. It’s the perfect blend of convenience, health, and taste.

The acorn squash provides a natural, nutrient-rich bowl for your taco masterpiece, making it hearty and satisfying. Plus, the vibrant colors and fresh ingredients not only make it visually appealing but also ensure you’re getting a wholesome, balanced meal.

So, let’s break the monotony of meal prep! With this Taco Meat Stuffed Acorn Squash, you’re not just cooking – you’re creating a mini fiesta in your kitchen. Enjoy the convenience, relish the flavors, and make meal prep an exciting part of your routine. Say goodbye to boring and hello to deliciously easy!

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Ingredients You’ll Need

  • Lean Ground Beef: A protein powerhouse! Lean ground beef provides the essential protein to keep you full and satisfied. It’s a budget-friendly option, and the leanness ensures you’re getting all the good stuff without unnecessary fat.

  • Acorn Squash: The star of our show! Acorn squash acts as a natural, nutrient-packed bowl for our taco meat. Rich in vitamins and fiber, it adds a hearty and wholesome element to the dish. Plus, it’s easy on the budget, making it a smart choice for our busy bees.

  • Red Onions: Packed with flavor and a touch of sweetness, red onions add a delightful crunch and depth to the sautéed mixture. They’re a cost-effective way to elevate the taste without breaking the bank.

  • Yellow Bell Pepper: Bringing vibrant color and a boost of vitamin C, yellow bell peppers add freshness and a hint of sweetness. They’re an affordable veggie option that complements the overall flavor profile.

  • Chili Powder: A spice that brings the heat! Chili powder adds that characteristic Tex-Mex kick, enhancing the flavor of the ground beef without the need for excess salt or unhealthy additives.

  • Paprika: Smoky and earthy, paprika contributes depth and warmth to the dish. It’s a cost-effective way to infuse a restaurant-quality flavor into our taco meat.

  • Tomato Paste: A concentrated burst of tomato goodness! Tomato paste not only thickens our taco mixture but also imparts a rich, savory flavor. It’s an economical way to add depth to the dish.

  • Cherry Tomatoes:  A burst of freshness! Cherry tomatoes add a juicy and colorful touch to the stuffed acorn squash. They’re optional, but their affordability and vibrancy make them a delightful addition.

  • Chopped Cilantro: The herb that ties it all together! Cilantro adds a bright and herbaceous note, enhancing the overall freshness of the dish. It’s an optional garnish, but its budget-friendly nature and flavor-enhancing properties make it a winner.

wooden plate with acorn squash stuffed with taco meat, tomatoes, and side spring salad

How to Meal Prep this Stuffed Acorn Squash With Taco Meat

  1. Preheat your oven to 400F. Slice that acorn squash in half, scoop out those seeds, and place them on a baking sheet. Sprinkle with a pinch of salt and coat with a tablespoon of olive oil. Into the oven for 40 minutes until the squash is tender

  2. While the squash works its magic, sauté diced onions in a tablespoon of oil until soft. Add the ground beef, break it into pieces, and let it turn into golden brown goodness.

  3. Sprinkle in chili powder, paprika, garlic powder, and salt. Stir until your kitchen is filled with the aroma of a Tex-Mex masterpiece.

  4. Introduce tomato paste to the party, mixing it until it becomes one with the taco meat. Toss in diced bell peppers, stirring for an extra minute of flavor fusion.

  5. Your acorn squash should be ready for the spotlight. Carefully stuff each half with your sizzling taco meat.

  6. Top it off with a burst of freshness – cherry tomatoes and chopped cilantro. Ta-da!

  7. Pair your stuffed squash with a vibrant spring mix salad, dressed to perfection with your favorite dressing.

Reference the recipe card below for detailed instructions.

rectangle meal prep container with acorn squash stuffed with taco meat, tomatoes, and side spring salad

Meal Prep Tips:

  • Sharp Knife for Squash: A sharp knife is your best friend when dealing with acorn squash. It makes slicing through the tough skin and removing the seeds much easier. Take your time and use a steady hand for safety.

  • Even Squash Halves: When slicing the acorn squash, aim for even halves. This ensures uniform cooking, and your taco meat will be evenly distributed, creating a balanced and satisfying meal.

  • Oil Coating for Squash: Coat the acorn squash halves with olive oil before baking. This not only enhances the flavor but also helps achieve a beautifully roasted exterior. A brush or your hands can be used to evenly distribute the oil.

  • Seasoning Layering: Add the chili powder, paprika, garlic powder, and salt gradually while cooking the taco meat. This allows the flavors to layer and develop, giving your dish that authentic Tex-Mex taste.

  • Careful Squash Stuffing: When stuffing the acorn squash halves, do it with care to avoid breaking the squash. Evenly distribute the taco meat mixture, ensuring each bite has a perfect balance of flavors.

rectangle meal prep container with acorn squash stuffed with taco meat, tomatoes, and side spring salad

taco stuffed squash

Taco Meat Stuffed Acorn Squash

Experience a burst of Tex-Mex flavors with our Taco Meat Stuffed Acorn Squash, where lean ground beef seasoned to perfection meets tender roasted acorn squash, topped with optional cherry tomatoes and cilantro, paired with a refreshing side spring salad – a delicious, healthy, and budget-friendly meal prep delight!
No ratings yet
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Prep Time 5 minutes
Cook Time 40 minutes
Course dinner, lunch, Main Course
Cuisine American, Mexican
Servings 2
Calories 551 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan
  • sheet pan
  • oven

Ingredients
  

  • 12 oz lean ground beef
  • 1 each acorn squash
  • 1/4 cup red onions (diced)
  • 1 each yellow bell pepper (diced)
  • 1/4 tsp chili powder
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 2 tbsp tomato paste
  • 2 tbsp olive oil
  • 4 cups spring mix
  • 4 tbsp your choice of salad dressing
  • 1/4 cup cherry tomatoes (optional)
  • 1/4 cup chopped cilantro (optional)

Instructions
 

  • Pre-heat the oven to 400F
  • Slice the acorn squash in half and remove the seeds. Place the halves on a sheet pan and sprinkle it with a pinch of slat and coat it with a tbsp of olive oil
  • Bake it in the oven for 40 minutes until the flesh is tender
  • Meanwhile, add a tbsp of oil to a saute pan on medium-high heat and saute the diced onions until they soften. Then, add the ground beef and break it into smaller pieces
  • Season the beef with the seasonings and continue to stir until it is fully cooked and golden brown (about 5 to 7 minutes)
  • Then, add the tomato paste and mix it well until it is fully incorporated
  • Add the chopped bell peppers and mix them well into the taco meat for another minute
  • Once the acorn squash cooks, carefully remove it from the oven. Evenly stuff each squash half with the taco meat
  • Top it off with fresh tomatoes and cilantro and enjoy with a side salad

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 551kcalCarbohydrates: 35gProtein: 41gFat: 29gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 16gTrans Fat: 1gCholesterol: 105mgSodium: 843mgPotassium: 1756mgFiber: 5gSugar: 6gVitamin A: 2378IUVitamin C: 53mgCalcium: 116mgIron: 7mg

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Frequently Asked Questions

Can I substitute the ground beef with another protein?

Absolutely! You can swap out the ground beef for ground turkey, chicken, or a plant-based alternative if you prefer. Adjust cooking times accordingly.

I’m not a fan of acorn squash. Can I use a different type of squash?

Of course! While acorn squash adds a unique sweetness, you can use butternut squash or even bell peppers as a delicious alternative.

Can I freeze the stuffed acorn squash for later?

While the acorn squash itself may not freeze well due to its high water content, you can freeze the taco meat mixture separately. Thaw and stuff fresh acorn squash when ready to enjoy.

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Breakfast Sausage and Cheese English Muffin

glass meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

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.

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

Calories: 350kcal | Carbohydrates: 42g | Protein: 14g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 37mg | Sodium: 588mg | Potassium: 424mg | Fiber: 5g | Sugar: 12g | Vitamin A: 384IU | Vitamin C: 70mg | Calcium: 129mg | Iron: 1mg

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round plate with breakfast meal prep english muffin with a sausage patty, topped with shredded cheese and orange slices.

Freezer-Friendly Bonus:

For all the savvy preppers out there, rejoice! This Sausage Muffin Meal Prep is freezer-friendly. Make a batch, freeze ’em, and have breakfast ready for those extra hectic mornings. Simply reheat and conquer – meal prep made even more convenient!

There you have it – a meal prep gem that ticks all the boxes for busy, health-conscious individuals like yourself. Delicious, wallet-friendly, and freezer-ready – what more could you ask for?

Give it a try, and let the flavors speak for themselves. Your mornings just got a whole lot brighter and tastier!

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • English Muffins: These delightful round wonders are the foundation of our meal prep. Not only are they incredibly versatile, but they also bring a satisfying texture and flavor to the dish. Plus, English muffins are the perfect canvas for the rest of our ingredients. They’re light, fluffy, and just the right amount of chewy – the ideal base for building a breakfast meal prep masterpiece!

  • Chicken Breakfast Sausage Patties: Why chicken sausage? Because it’s a lean, protein-packed powerhouse! Chicken sausage brings all the savory goodness without the excess fat found in some traditional pork options. It’s a healthier choice that doesn’t compromise on flavor. Plus, the pre-packaged convenience makes our breakfast meal prep a breeze for those busy mornings when you need a quick and nutritious fix.

  • Shredded Cheese: Ah, the cheesy goodness! Shredded cheese adds a creamy and indulgent element to our Sausage Muffin. It’s not just about the flavor – cheese also provides a satisfying richness that elevates the entire experience. And guess what? You only need a sprinkle, making it a budget-friendly choice without sacrificing the joy of melted, gooey perfection.

  • Oranges: Let’s bring in a burst of freshness! Sliced oranges are like nature’s candy – sweet, tangy, and a refreshing contrast to the savory notes of the sausage and cheese. Not only do they add a pop of color to your plate, but they also contribute a dose of vitamin C, boosting your immune system. Healthy, flavorful, and a delightful pairing with the savory goodness of the main dish.

Now, the magic happens when these ingredients come together. The English muffins provide a hearty base, the chicken sausage adds savory protein, the cheese introduces a comforting richness, and the oranges bring a zesty freshness. It’s a harmonious blend of textures and flavors that mimics the satisfaction of fast food breakfast options without the guilt.

round plate with breakfast meal prep of english muffin with a sausage patty, topped with shredded cheese and orange slices.

How to Meal Prep Sausage and Cheese English Muffins

  1. Fire up that toaster oven to a toasty 350°F. We’re about to transform simple ingredients into breakfast magic!

  2. Follow the packaged instructions to heat up those succulent chicken breakfast sausage patties.

  3. Now, here comes the fun part! Layer those golden English muffins with the hot, flavorful sausage patty, and sprinkle on the gooey goodness of shredded cheese. Building flavor, one layer at a time!

  4. Place your masterpiece on a sheet pan and let it mingle in the oven for 2 to 3 minutes. Watch the cheese melt into perfection, and the muffin toast to a glorious golden brown.

  5. Don’t forget to add a burst of freshness to your plate! Slice up two vibrant oranges for a zesty and refreshing sidekick.

Reference the recipe card below for detailed instructions.

glass breakfast meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Breakfast Meal Prep Pairing Tips:

  • Green Goodness Smoothie: Kickstart your morning with a nutrient-packed green smoothie. Blend together spinach, banana, Greek yogurt, and a splash of almond milk for a refreshing and vitamin-rich companion to your Sausage Muffin.

  • Mixed Berry Salad: Balance the richness of the sausage and cheese with a vibrant mixed berry salad. Toss together strawberries, blueberries, and raspberries with a drizzle of balsamic vinaigrette for a sweet and tangy side.

  • Greek Yogurt Parfait: Keep it light with a Greek yogurt parfait. Layer Greek yogurt with fresh berries, granola, and a sprinkle of chia seeds for a protein-packed and satisfying accompaniment.

glass breakfast meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

round plate with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Sausage and Cheese Muffin with Fruit

This Sausage and Cheese Muffin is an easy 5-minute recipe that is packed flavor and so easy to make and also freezer friendly!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 350 kcal

Equipment

  • knife
  • cutting board

Ingredients
  

  • 2 english muffins
  • 2 chicken breakfast sausage patties 2.5 oz each
  • 2 tablespoons shredded cheese
  • 2 oranges sliced

Instructions
 

  • Pre-heat the toaster oven to 350F degrees.
  • Follow the packaged instructions to heat the chicken sausage.
  • Then, assemble the sausage muffin by layering the English muffin with the sausage patty and shredded cheese.
  • Place it on a sheet pan and let it warm up in the oven for about 2 to 3 minutes until the cheese melts and the muffin is toasted golden brown.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 350kcalCarbohydrates: 42gProtein: 14gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.1gCholesterol: 37mgSodium: 588mgPotassium: 424mgFiber: 5gSugar: 12gVitamin A: 384IUVitamin C: 70mgCalcium: 129mgIron: 1mg

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Frequently Asked Questions

Can I use a regular oven instead of a toaster oven?

Absolutely! You can use a regular oven for this recipe. Preheat your oven to 350°F and follow the same instructions for assembling and baking. Keep an eye on the muffins to ensure they reach that perfect golden brown.

Can I add vegetables to the muffin for extra nutrition?

Absolutely! Customize your muffin with your favorite veggies. Sautéed spinach, sliced tomatoes, or avocado are great choices. Experiment with combinations that suit your taste and nutritional preferences.

How do I store leftovers?

If you have leftovers, store them in an airtight container in the refrigerator for up to 2-3 days. Reheat in the toaster oven or oven to maintain the texture and flavors.

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January 22 Weekly Meal Plan

round plate with pork stir fry and vegetables with white rice

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

 Smoked Salmon English Muffin Air Fryer Chicken Meatball Lettuce Wraps Hoisin Pork Stir Fry
Tues Lemon Ricotta Breakfast Cake Chicken Fajita Lettuce Wraps Instant Pot Butter Chicken
Wed Smoked Salmon English Muffin Air Fryer Chicken Meatball Lettuce Wraps Hoisin Pork Stir Fry
Thurs Lemon Ricotta Breakfast Cake Chicken Fajita Lettuce Wraps Instant Pot Butter Chicken
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare the Instant Pot Butter Chicken Recipe since this will take the longest to cook. Go ahead and pre-heat the oven at this time.

  2. Next, marinate the chicken fajita meat. Then season the red bell peppers and red onions, and place them on a sheet pan. Place the sheet pan in the oven to bake.

  3. Mix together the lemon ricotta muffin batter and bake it in the oven.

  4. Meanwhile, prepare the chicken meatballs and start cooking them in the Air Fryer.

  5. Finally, prepare the Hoisin Pork Stir Fry on the stove top.

  6. While everything is cooling, assemble the Salmon English Muffins.

  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 Salmon English Muffin can be served chilled. Wait to slice the avocado until you are ready to eat it to prevent it from browning. The Lemon Ricotta Breakfast Cake can be warmed up in the microwave

  • Lunch: The chicken meatballs and chicken fajita meat can be reheated in the microwave, while the salad items and fruit should be served chilled

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • English Muffins: You can also use sliced bagels as a substitute

  • Ground Chicken: Feel free to use your choice of ground meat such as ground turkey or ground pork

  • Chicken: You can also use chicken breasts or chicken tenderloins

  • Stir Fry: Feel free to use whatever vegetables you have on hand for the stir fry

  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

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Supplemental
Snacks

Snacks to fuel you throughout the day

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Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

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Grocery Pantry
Staples

Always be ready by stocking up on these items

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Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

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Beef and Bean Sprout Stir Fry

glass square containers with sliced beef stir fry with bell peppers, sliced zucchini, and sliced mushrooms, and bean sprouts

Whip up a delightful Beef and Bean Sprout Stir Fry – a budget-friendly, healthy, and quick meal prep alternative to takeout. Thinly sliced sirloin steak, vibrant veggies, and crunchy bean sprouts create a symphony of flavors in this easy-to-follow recipe. Perfect for busy individuals who need help with weekly meal prep, this dish offers convenience without compromising on taste or nutrition. From the savory soy-infused beef to the satisfying crunch of fresh bean sprouts, each bite is a celebration of deliciousness. Elevate your dinner routine with this homemade stir fry, bringing together speed, affordability, and wholesome ingredients for a delightful dining experience.

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Calories: 434kcal | Carbohydrates: 23g | Protein: 50g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 104mg | Sodium: 1128mg | Potassium: 1535mg | Fiber: 7g | Sugar: 14g | Vitamin A: 1196IU | Vitamin C: 79mg | Calcium: 104mg | Iron: 6mg

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round plate with weekly meal prep of sliced beef stir fry with bell peppers, sliced zucchini, and sliced mushrooms, and bean sprouts

Bean Sprouts: The Crunchy Marvel in Asian Cuisine

Bean sprouts are a culinary gem, especially in Asian dishes, and for good reason. These little sprouts are typically grown from mung beans and are harvested just as they start to sprout. Here’s why they’ve become a staple in Asian cuisine and weekly meal prep:

  • Nutrient-Packed Powerhouse: Despite their delicate appearance, bean sprouts are a nutritional powerhouse. They’re low in calories but high in essential nutrients like vitamins C and K, folate, and fiber. Talk about a nutrient boost without the guilt!

  • Crunchy Texture and Fresh Flavor: Bean sprouts bring a delightful crunch to any dish. This adds a textural contrast that’s particularly appreciated in stir-fries, salads, and noodle dishes. Their mild, slightly sweet flavor complements various ingredients, making them a versatile addition to any recipe.

  • Quick and Easy to Prepare: Bean sprouts require minimal preparation. A quick rinse and they’re ready to go! This makes them a time-saving ingredient for busy individuals who want to streamline their meal prep without sacrificing freshness and nutrition.

  • Affordable and Accessible: One of the best parts about bean sprouts is their accessibility and affordability. You can easily find them in grocery stores year-round, and they won’t break the bank. This makes them an excellent choice for those looking to maintain a healthy diet on a budget.

  • Versatility in Asian Cuisine: Bean sprouts play a crucial role in many Asian dishes, adding a distinctive element to classics like Pad Thai, Bibimbap, and, of course, stir-fries. They absorb the flavors of the surrounding ingredients while maintaining their own unique texture, making them an integral part of the dish.

In conclusion, bean sprouts are a weekly meal prep champion – they’re nutritious, easy to work with, and add that extra oomph to your Asian-inspired culinary creations. So, whether you’re stir-frying, tossing them into salads, or experimenting with noodle dishes, let bean sprouts take center stage in your meal prep adventures! 

The PrepYoSelf Newsletter

To Weekly Meal Prep Beef & Bean Sprout Stir Fry, You’ll Need

  • Sirloin Steak: Sirloin steak brings protein-packed goodness to the table. Sliced thinly, it cooks quickly, ensuring a tender and juicy bite. It’s the heart of our stir fry, providing substance and that meaty satisfaction.

  • Red Onions: Red onions add a touch of sweetness and vibrant color to the dish. When sautéed, they become tender and release their natural sugars, enhancing the overall flavor profile.

  • Green Onions: Green onions contribute a mild onion flavor with a hint of freshness. They’re sprinkled on top at the end, providing a pop of color and a delightful crunch.

  • Zucchini: Zucchini adds a mild, slightly sweet flavor and a wonderful tender-crisp texture. It complements the heartiness of the beef, bringing balance to the dish.

  • Red Bell Pepper: The red bell pepper introduces a burst of color and a hint of sweetness. Its crisp texture adds another layer of complexity, making each bite exciting.

  • Bean Sprouts: The crunchy heroes of our stir fry! Bean sprouts bring a refreshing, crisp texture that contrasts beautifully with the other ingredients. They absorb the savory flavors of the dish while maintaining their freshness.

  • Mushrooms: Mushrooms contribute a savory, earthy flavor and a meaty texture. They absorb the sauce beautifully, adding depth to the overall taste.

  • Soy Sauce: The umami powerhouse! Soy sauce is the key to the savory, salty goodness that ties everything together. It adds depth and richness to the dish.

  • Sesame Oil: The finishing touch! Sesame oil adds a delightful nutty aroma and flavor. Drizzled at the end, it provides a burst of authenticity and enhances the overall Asian-inspired experience.

round plate with weekly meal prep of sliced beef stir fry with bell peppers, sliced zucchini, and sliced mushrooms, and bean sprouts

How to Weekly Meal Prep Beef and Bean Sprout Stir Fry

  1. Start by slicing your sirloin steak into thin strips against the grain. Sprinkle a pinch of salt and pepper over the strips to enhance the flavor.

  2. Heat up your wok on medium-high heat, add a splash of olive oil, and sauté those beef strips until they’re golden and cooked to perfection. Once done, set them aside – we’ll bring them back into the limelight in a bit.

  3. Toss in the sliced onions, bell pepper, and bean sprouts into the wok. Let them dance around for 3 to 5 minutes until they’re soft and tender. We’re creating a symphony of colors and flavors here!

  4. Bring back those glorious beef strips to the pan, and it’s party time! Season the ensemble with soy sauce and a dash of garlic powder. Then, drizzle in that magical sesame oil. Give it a good mix until every ingredient is singing in harmony.

  5. Your Beef and Bean Sprout Stir Fry is ready to steal the show! Serve it up with steamed rice or noodles – whatever suits your fancy.

Reference the recipe card below for detailed instructions.

weekly meal prep glass square containers with sliced beef stir fry with bell peppers, sliced zucchini, and sliced mushrooms, and bean sprouts

Ingredient Swaps

  • Protein Variations: Swap out the sirloin steak for thinly sliced chicken breast or thigh for a leaner option. For a vegetarian twist, substitute the meat with extra-firm tofu cubes. Press the tofu to remove excess water before slicing.

  • Vegetable Options: Replace zucchini with broccoli florets for a cruciferous crunch. Add matchstick carrots for a touch of natural sweetness and vibrant color.

  • Sauce Substitutes: Switch up the flavor profile by using teriyaki sauce instead of soy sauce. For a richer umami taste, consider using oyster sauce in place of soy sauce.

  • Oil Alternatives: Infuse a hint of coconut flavor by using coconut oil instead of olive oil. If you’re out of sesame oil, use toasted sesame seed oil for a similar nutty aroma.

  • Vegetarian Option: Introduce edamame for an extra protein boost in the absence of meat.

glass square containers with sliced beef stir fry with bell peppers, sliced zucchini, and sliced mushrooms, and bean sprouts for weekly meal prep

round plate with thin slice beef stir fry with red bell pepper, zucchini, and bean sprouts

Beef and Bean Sprout Stir Fry

This beef and bean sprout stir fry is a healthy and flavorful dish that is perfect for a quick and easy weeknight dinner. It's also a great way to use up any leftover vegetables you have in your fridge.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 434 kcal

Equipment

  • knife
  • cutting board
  • wok
  • tongs

Ingredients
  

  • 12 oz sirloin steak (thinly sliced strips)
  • 1/4 cup red onions (sliced)
  • 1/4 cup green onions (sliced)
  • 1/2 zucchini (sliced)
  • 1/2 red bell pepper (sliced)
  • 14 oz bean sprouts (canned and drained, or fresh)
  • 8 oz mushrooms (sliced)
  • 2 tbsp soy sauce
  • 1/4 tsp garlic powder
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Slice the beef into thin strips against the grain and season with salt and pepper.
  • Add olive oil to a wok on medium-high heat and saute the beef strips. After they cook, scoop them out of the wok and set them aside.
  • Next, add the sliced onions, bell pepper, and bean sprouts to the wok and saute them for about 3 to 5 minutes until the vegetables are soft and tender.
  • Finally, return the beef strips to the pan and season with soy sauce and garlic powder. Then, drizzle with sesame oil and mix well. Enjoy with steamed rice or noodles.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 434kcalCarbohydrates: 23gProtein: 50gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 104mgSodium: 1128mgPotassium: 1535mgFiber: 7gSugar: 14gVitamin A: 1196IUVitamin C: 79mgCalcium: 104mgIron: 6mg

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Frequently Asked Questions

Can I use a different cut of beef?

Absolutely! While sirloin steak is a great option, you can use flank steak, ribeye, or even tenderloin. Adjust cooking times based on the cut’s thickness.

What type of noodles or rice pairs best with this dish?

Steamed jasmine rice or thin rice noodles are fantastic choices. Udon or soba noodles also work well. Pick your favorite or mix it up each time you make it!

How do I prevent the beef from becoming tough?

Slice the beef thinly against the grain and avoid overcooking. Sauté quickly on medium-high heat to maintain tenderness.