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Oven Baked Pineapple Carrot Muffin Bars

rectangular baking dish with a pineapple and carrot muffin bar

Dive into the joy of baking these Oven Baked Pineapple Carrot Muffin Bars, and let them be your tasty accomplices on your journey to conquering busy mornings with a full belly and a satisfied smile. These delightful treats are not only a breeze to make but are also a fantastic addition to your meal prep arsenal. Let’s dive into why these muffins are a must-try for breakfast enthusiasts.

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rectangular baking dish with a pineapple and carrot muffin bar

These Oven Baked Pineapple Carrot Muffins are meal prep game changers. Bake up a batch during your weekend kitchen escapades, and you’ll have a quick, wholesome breakfast option ready to conquer those hectic weekdays.

Why It’s Great for Meal Prep

  • Health Benefits: Loaded with the natural sweetness of crushed pineapple and the vibrant goodness of grated carrots, these muffins deliver a one-two punch of flavor and nutrition. Carrots bring in a healthy dose of beta-carotene, while pineapple adds a tropical twist rich in vitamin C and bromelain, which can aid digestion.
  • Convenience and Fuel for the Day: Imagine waking up to the inviting aroma of these muffins wafting through your kitchen. They’re your secret weapon to starting your day on the right foot. Packed with a balanced combination of carbs, fiber, and a touch of protein from the eggs, these muffins provide lasting energy and help keep those hunger pangs at bay until your next meal.

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Simple Ingredients for Pineapple Carrot Muffin Bars

  • Egg: This protein-packed superstar helps keep you feeling full and energized.
  • Brown Sugar: A touch of sweetness to enhance the flavors without going overboard.
  • Crushed Pineapple: Adds a burst of tropical sweetness and a dose of vitamin C.
  • Grated Carrots: These bring color, flavor, and a healthy crunch to the muffins.
  • Flour: The base ingredient that gives structure to our muffins.
  • Baking Powder: The magic ingredient that makes these muffins rise and become beautifully fluffy.
rectangular baking dish with a pineapple and carrot muffin bar

How to Prepare Pineapple Carrot Muffin Bars:

  1. Preheat the oven to 425°F.
  2. Whisk the eggs and brown sugar together in a mixing bowl until they become a smooth, creamy mixture.
  3. Add the crushed pineapple and grated carrots, stirring gently to combine all the flavors.
  4. Then, add the flour and baking powder. Mix well to form a luscious batter that’s teeming with pineapple-carrot goodness.
  5. Grease the baking dish with oil, ensuring your muffins won’t stick around longer than your appetite can bear.
  6. Pour in the batter with excitement and anticipation for what’s to come!
  7. Bake in the pre-heated oven for 15 minutes or until the center is firmly set, and the tops are golden brown.

Reference the recipe card below for detailed instructions.

rectangular baking dish with a pineapple and carrot muffin bar

Meal Prep Tips for Muffin Bars:

  • Storage and Reheating: Once these muffins have cooled down, store them in an airtight container. For reheating, a quick zap in the microwave or a few minutes in a toaster oven will bring back that just-baked warmth and aroma.
  • Ingredient Swaps and Pairings: Feeling adventurous? Swap out the brown sugar for honey or maple syrup for an alternative hint of sweetness. You could also throw in some chopped nuts or dried fruits for added texture and flavor.
  • Pairings: For a wholesome breakfast spread, consider pairing these muffins with some Greek yogurt, a side of scrambled eggs, or a refreshing fruit salad.
rectangular baking dish with a pineapple and carrot muffin bar
carrot muffin

Oven Baked Pineapple Carrot Muffin Bar

Packed with crushed pineapple, grated carrots, and a touch of sweetness, these muffins are easy to make and great for meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • grater
  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 1 each large egg
  • 1/4 cup brown sugar
  • 1/2 cup crushed pineapple
  • 1/4 cup carrot (grated)
  • 1/2 cup flour
  • 1/4 tsp baking powder
  • 1 tsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Whisk the eggs and brown sugar together in a mixing bowl
  • Add the crushed pineapple and grated carrots
  • Then, add the flour and baking powder. Mix well
  • Grease the baking dish with oil
  • Pour in the batter and bake in the oven for 15 minutes until the center is firmly set

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Frequently Asked Questions

 Can I use canned pineapple for this recipe?

Absolutely! Canned crushed pineapple works well in this recipe. Just make sure to drain any excess juice before adding it to the batter.


Can I substitute white sugar for brown sugar?

Yes, you can use white sugar as a substitute for brown sugar. However, keep in mind that brown sugar adds a caramelized flavor that complements the pineapple and carrot. If you choose to use white sugar, the flavor profile may be slightly different.


Can I use whole wheat flour for a healthier option?

Absolutely! Whole wheat flour is a great option for added fiber and nutrients. Keep in mind that whole wheat flour can result in slightly denser muffins, so the texture may be different.

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Chicken Quinoa Fried Rice

round plate with chicken, quinoa, scrambled eggs, peas, and carrots

Chicken Quinoa Fried Rice is a meal prep masterpiece that’ll leave you wondering why you ever spent so much on restaurant food. Today, I’m thrilled to share with you this fantastic recipe that’s not only packed with flavors that rival your favorite takeout joint but also brings a healthier twist to the table. Plus, it’s a budget-friendly option that won’t break the bank!

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

round plate with chicken fried rice, quinoa, scrambled eggs, peas, and carrots

Chicken Quinoa Fried Rice offers a more nutrient-packed alternative to traditional fried rice without compromising on those beloved flavors. It’s a delicious way to enjoy your meal while nourishing your body with wholesome ingredients. So, go ahead and savor every bite, knowing you’re making a smart choice for your health and taste buds! 

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Why is this healthy?

  • Wholesome Swap: One of the standout health benefits is the switch from white rice to quinoa. Quinoa is a whole grain that’s rich in protein, fiber, and essential nutrients. It provides sustained energy, aids digestion, and keeps you feeling full for longer, which can help with portion control.
  • Good Fat Choice: Sesame oil adds a nutty depth to the dish without piling on unhealthy fats. It’s a source of healthy monounsaturated fats and contains antioxidants that contribute to heart health.
  • Vibrant Veggies: Frozen peas and carrots add color, texture, and essential vitamins to the recipe. These veggies are packed with fiber, antioxidants, and vitamins that support your immune system and overall well-being.
  • Balanced Indulgence: By making a few strategic changes, this recipe retains all the savory, satisfying flavors of traditional fried rice while cutting down on less healthy components like excess oil and refined carbs.

round plate with chicken fried rice, quinoa, scrambled eggs, peas, and carrots

Ingredients you’ll need for this Quinoa Fried Rice

  • Boneless chicken thighs: These beauties are the protein powerhouse of our dish. Tender and flavorful, they’ll add a savory punch that’ll have you coming back for seconds.
  • Quinoa: Our wholesome base, packed with protein and fiber. It’s going to soak up all the delicious flavors we’re about to introduce.
  • Frozen peas and carrots: Convenience meets nutrition. These frozen gems bring color, texture, and a burst of veggie goodness to every bite.
  • Minced garlic: The aromatic superstar that’ll infuse your dish with that irresistible, mouthwatering aroma.
  • Red onions and green onions: These allium wonders lend their unique flavors—sweet and slightly sharp, respectively—to our quinoa party.
  • Eggs: A classic component of fried rice and now, our Chicken Fried Quinoa. They add richness and an extra layer of deliciousness.
  • Seasoning: Soy sauce and sesame oil—these two ingredients are your flavor secret weapons. They bring that umami and nutty goodness that’ll make your taste buds dance.

round plate with chicken fried rice, quinoa, scrambled eggs, peas, and carrots

How to Make Easy Quinoa Fried Rice

  1. Prepare the Quinoa according to the packaged instructions.
  2. While your quinoa is doing its thing, dice up those boneless chicken thighs into bite-sized cubes. They’ll cook up quickly and evenly, ensuring that each piece is a succulent delight.
  3. Next, grab your wok, heat it up on medium-high, and swirl in a little oil. Toss in those red onions and green onions, and sauté them until they become beautifully soft and fragrant.
  4. Time to introduce your diced chicken to the party. Sizzle them up until they turn a gorgeous golden brown and are cooked through (around 6 to 7 minutes of stirring).
  5. Add in that minced garlic, frozen peas, and carrots, and give everything a good stir. This is where the magic starts to happen as those aromatics mingle with the chicken and veggies.
  6. It’s soy sauce and sesame oil time! Drizzle in these delightful seasonings to elevate the taste to another level. Watch as the wok sizzles with anticipation!
  7. Add the cooked quinoa into the mix and give everything a thorough toss. Lower the heat to medium, and let the flavors blend in a harmonious symphony.
  8. Create a cozy little nest in the middle of your quinoa mixture, and crack an egg into it. Give it a gentle stir in a circular motion until the egg is fully cooked and weaved into the quinoa goodness (around 3 to 4 minutes).
  9. Time to bring it all together! Carefully fold those scrambled eggs into the quinoa, ensuring every ingredient gets its moment to shine. This is where all the flavors unite in a glorious celebration!

Reference the recipe card below for detailed instructions.

glass meal prep containers with chicken fried rice, quinoa, scrambled eggs, peas, and carrots

Meal Prep Tips for Quinoa Fried Rice

  • Refrigeration: Allow the Chicken Fried Quinoa to cool completely before storing. Place it in an airtight container, sealing it well to prevent moisture from getting in.
  • Labeling: Don’t forget to label your containers with the date to keep track of freshness.
  • Microwave: If you’re using a microwave, add a damp paper towel over the quinoa in the container. This helps maintain moisture while reheating.

Quinoa Fried Rice

Chicken Quinoa Fried Rice

A vibrant and satisfying Chicken Quinoa with all th perks of takeout minus the guilt.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • boiling pot with lid
  • wok

Ingredients
  

  • 8 oz boneless chicken thighs
  • 2/3 cups dry quinoa
  • 1 cup frozen peas and carrots
  • 2 tbsp garlic (minced)
  • 1/4 cup red onions (diced)
  • 2 tbsp green onions (chopped)
  • 2 each large eggs
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tsp sesame oil

Instructions
 

  • Bring 1.5 cups to a boil and add the quinoa. Lower the heat to low medium and cook for about 15 minutes covered with a lid. After it has cooked, fluff it with a fork
  • Meanwhile, dice the chicken into small 1 inch cubes
  • Add oil to a wok on medium high heat and saute the onions and green onions until they soften
  • Next, add the diced chicken and continue to stir until it is golden brown and fully cooked (about 6 to 7 minutes)
  • Then, add the garlic, peas, and carrots and season with soy sauce
  • Add the cooked quinoa and mix thoroughly and lower the heat to medium
  • Make a hole in the middle of the quinoa and crack the egg in the middle. Stir the eggs in a circle until the eggs fully cook (about 3 to 4 minutes)
  • Finally, fold the eggs into the quinoa so that it is mixed well with all the ingredients

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

Certainly! While boneless chicken thighs provide a slightly richer flavor, chicken breast works too. Just be mindful not to overcook it, as breast meat tends to dry out faster.


Can I use fresh vegetables instead of frozen peas and carrots?

Of course! Feel free to use your favorite fresh vegetables. Just ensure they’re diced small so they cook quickly. Bell peppers, corn, and snap peas are great options.


Can I use pre-cooked quinoa for this recipe?

Absolutely. Using pre-cooked quinoa can save time. Just remember to adjust the cooking time for the quinoa step accordingly, as you’re only reheating it and incorporating the flavors.

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Aug 14 Weekly Meal Plan

steak and sweet potato

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. Pre-heat the oven to 400F. (Note: The recipe for the Balsamic Baked Chicken indicates baking it at 425F, however, to streamline the prep, you can bake it at 400F. You may have to cook the chicken for an additional 5 to 10 minutes. Use a thermometer to check that it cooks to an internal temperature of 165F).
  2. Start preparing the items that require the oven and place them on sheet pans and baking dishes. These recipes are the Sweet Potato Egg Frittata, Baked Tilapia, Balsamic Baked Chicken, and Sweet Potato Wedges.
  3. Then, start preparing the items that require the stovetop such as the Grilled Balsamic Steak and Pork and Shrimp Egg Roll in a Bowl Recipe.
  4. Finally, assemble the yogurt.
  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: The yogurt can be served chilled, while the egg frittata can be reheated in the microwave
  • Lunch: Both the tilapia and balsamic chicken can be reheated in the microwave while the salad ingredients and coleslaw can be served celery chilled
  • Dinner: Both meals can be reheated in the microwave, while the salad ingredients can be served chilled

Extra Flavors and Substitutions

  • Raspberries: Feel free to swap out with another fruit such as blueberries, diced apples, or diced pears
  • Tilapia: You can also use any kind of fish such as cod, halibut, or salmon
  • Sweet Potato: If you don’t want to have sweet potato, you can use a regular potato
  • Ground Pork: You can also use ground turkey, ground chicken, or ground beef as a substitute
  • 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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How to Cook Eggs

fried egg and sausage hash

Ready to crack the secret to a healthier and tastier lifestyle? Let’s talk about the incredible benefits of mastering the art of cooking eggs. We get it, the simplicity of how to cook eggs might seem overwhelming, but fear not! We’re here to sprinkle some culinary magic and arm you with meal prep hacks, tips, and techniques to become an egg-cooking pro in no time.

fried egg and sausage hash

Benefits of Eggs

First things first, why are eggs such a superstar when it comes to your health? Well, they’re packed with protein, which is the building block of your muscles and a fantastic way to keep you feeling full and satisfied. But that’s not all – eggs are also a powerhouse of essential vitamins and minerals like vitamin B12, vitamin D, and choline, which support brain health. Plus, they’re versatile little wonders that can jazz up any meal from breakfast to dinner!

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Learn Different Ways to Cook Eggs

Now, let’s tackle the egg-citing journey of turning those humble eggs into mouthwatering creations that’ll leave your taste buds dancing. Here are some egg-cellent tips and tricks to make you feel like a kitchen maestro:

Scramble with style

round white plate with scrambled eggs, tomatoes, onions, green onions, and turkey sausage

  • To make scrambled eggs, you’ll need a fork to beat the eggs until it is smooth, a non-stick skillet to prevent the eggs from sticking and allow even cooking, and a spatula to gently stir the scrambled eggs.
  • Let’s get started by cracking eggs into a bowl. To create the fluffiest scrambled eggs,  add a splash of milk or cream, and whisk until well mixed.
  • Next, heat a non-stick skillet over medium-low heat and add a bit of butter or oil.
  • Pour the egg mixture into the skillet and stir gently with a spatula as they cook, until they’re softly set but still slightly runny. Season with salt and pepper. Voilà, you’ve got a velvety, dreamy plate of scrambled goodness! 

Try our scrambled egg recipe: Breakfast Turkey Scramble and Veggie Scramble

Fry Eggs Like a Pro: 

fried egg and sausage hash

  • To make fried eggs, you’ll need a non-stick skillet to provide a smooth surface for easy flipping and prevent sticking. Use a spatula for flipping and removing the eggs from the pan.
  • Achieve that perfect fried egg by heating a non-stick skillet over medium heat and add a small amount of butter or oil.
  • Crack an egg into the skillet and cook until the egg white is set and the edges are crispy, but the yolk is still runny for sunny-side-up. Gently flip it over and cook it for another minute or two for over-easy/over-hard, depending on how runny/hard you like your eggs.

Try our fried egg recipe: Fried Egg with Apple Sausage Hash

Beautifully Boiled Eggs: 

round plate with deviled eggs and arugula salad

  • Soft or hard, boiled eggs are a breakfast staple. Unlike the non-stick skillet that you use for scrambled or fried eggs, you’ll need a boiling pot that is deep enough to submerge the eggs. You’ll definitely want a timer to keep track of the cook time to make sure you get the desired level of doneness for the yolk. Last but not least, save a bowl of ice water to rapidly cook the boiled eggs to make them easier to peel.
  • Place eggs in a single layer in a pot and cover with water.
  • Bring the water to a boil, then reduce the heat to a gentle simmer.
  • For soft-boiled eggs, cook for about 4-6 minutes, and for hard-boiled eggs, cook for about 9-12 minutes, depending on desired yolk consistency.
  • Immediately transfer boiled eggs to ice water to stop cooking and make them easier to peel.

Try our boiled egg recipe: Tuna Stuffed Deviled Eggs

Egg Baking Brilliance:

white rectangular baking dish with asparagus and tomato egg frittata

  • Baked Eggs are perfect for a fuss-free brunch or even a delightful dinner. And the best part is that you can set it and forget by using an oven safe dish or even an muffin pan.
  • Preheat the oven to around 400°F.
  • Grease a ramekin or oven-safe dish with butter or oil.
  • Crack eggs into a mixing bowl and whisk them until the egg whites and yolk are fully combined.
  • Then, pour the egg mixture into the oven safe dish and optionally adding some seasoning or toppings like cheese, spinach, vegetables, or ham.
  • Bake for about 10-15 minutes, or until the whites are set but the yolk is still runny.

Try our baked egg recipe: Baked Asparagus and Tomato Egg Frittata

Omelette Adventures:

Omelette

  • Whisk eggs in a bowl until well combined, then season with salt and pepper.
  • Heat a 6 or 8-inch non-stick skillet over medium heat and add butter or oil. 
  • Pour the egg mixture into the skillet, making sure it fully coats the bottom of the pan, and let it cook without stirring.
  • Once the edges are set, start adding your favorite fillings such as cheese, chopped vegetables, or meats on one half of the omelette.
  • Carefully fold the other half of the omelette over the fillings and cook for a bit longer until the cheese melts.
  • Then sprinkle it with herbs or a dash of sriracha or your choice of hot sauce for added flavor.

Try our omelette recipe for: Easy Cheese Omelette 

Remember, there’s no rush – cooking eggs can be a delightful experience, a journey of discovery in your own kitchen. Experiment with different methods, add your own flair, and make these techniques your own. Before you know it, you’ll be serving up egg-cellent dishes that are as healthy as they are delicious. So, get cracking, embrace the egg-citement, and cook up a storm! 

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

Frequently Asked Questions

What’s the best way to store eggs for cooking?

Store eggs in their original carton in the refrigerator, preferably on a shelf rather than the door. This helps maintain a consistent temperature and prevents the eggs from absorbing strong odors.


Can I microwave eggs for cooking?

Yes! You can microwave scrambled eggs, omelettes, and even poached eggs. Just remember to use microwave-safe containers, cover to prevent splattering, and adjust the cooking time to avoid overcooking.


Why does my scrambled egg turn out rubbery sometimes?

Overcooking eggs can cause them to become rubbery. Cook scrambled eggs over low to medium heat, stirring gently and frequently, until they are just set but still slightly runny. They’ll continue to cook a bit after you remove them from the heat.

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Mindful Mornings: Energize Your Day with a Healthy Breakfast Routine

spinach egg frittata

For those of you who are eager to seize the day and make the most of your work hours, then you should know that breakfast can be the most impactful meal of the day.  But have you ever truly grasped the immense impact it can have on your work performance? Having a nutritious breakfast becomes the cornerstone of a productive and efficient day in the workplace! Buckle up, because we’re about to dive into the invigorating world of healthy breakfast routines and how they can supercharge your productivity levels!

white rectangular baking dish with asparagus and tomato egg frittata - part of a healthy breakfast routine

The Power of a Nutritious Morning Meal

Instead of dragging your feet and muddling through the day, imagine starting your day with a burst of energy that keeps you focused, alert, and ready to tackle any challenge the day throws at you. A wholesome breakfast is your secret weapon to achieving just that. Studies consistently show that a balanced morning meal can enhance cognitive function, improve memory, and boost mood – all vital components for a successful workday.

5 Benefits of Energizing Your Day with a Healthy Breakfast:

  • Sustained Energy Levels: For the Go-Getters who are ambitious and strive for success, breakfast can give you the sustained energy and mental clarity needed to tackle your tasks head-on. Try eating a breakfast rich in complex carbohydrates and protein to provide a steady release of energy throughout the morning, helping you avoid energy crashes that often plague mid-morning.
  • Enhanced Concentration: Alerting innovators and creatives, your brain will need nutrients for optimal creative thinking and can be the catalyst for generating fresh ideas and solutions. Nutrient-dense breakfast options like whole grains, fruits, and lean proteins fuel your brain, resulting in improved focus and concentration during important tasks.
  • Mood Elevation: As for the Stress Managers (we have definitely been there), if you’re wanting to minimize stress, and anxiety, and increase a sense of stability in the midst of a busy schedule, proper nutrition can contribute to better stress management throughout the day. A well-rounded breakfast helps regulate blood sugar levels, reducing irritability and promoting a positive mood that resonates with your colleagues.
  • Boosted Metabolism: If you’re a health-conscious individual trying to maintain a healthy weight and mental well-being, a nutritious breakfast can align with your health goals. Jumpstart your metabolism by breaking the overnight fast with a nutritious meal. This can aid in weight management and maintaining healthy body composition.
  • Improved Digestion: For those that are just trying to improve their gut health, a fiber-rich breakfast aids digestion, keeping discomfort and sluggishness at bay. This means you’ll be able to power through your morning without any unwanted distractions.

Make Breakfast a Non-Negotiable Part of Your Routine

We all are dedicated to personal and professional growth, and we know that incorporating a healthy breakfast into your daily routine might require a bit of adjustment, but the benefits are undoubtedly worth it. Think of it as an investment in your work performance and overall well-being.

It demonstrates your commitment to caring for your body and mind, setting an example for others to follow. By dedicating a few minutes each morning to nourish your body and mind, you set the tone for a successful day ahead.

The Magic of Meal Prep

We get it – mornings can be hectic, and the snooze button often beckons. This is where the art of meal prepping comes in. We definitely want to make your mornings smoother and stress-free, so here are some of our tips for Breakfast Meal Prepping:

egg muffin meal prep, healthy breakfast routine

  • Plan Ahead: Prevent last-minute decisions by creating a weekly meal plan. Decide on the healthy breakfast routine you’d like to have throughout the week and ensure you have all the ingredients you need. See our tips for meal planning.
  • Batch Cooking: Prepare larger quantities of breakfast staples like egg frittatas, overnight oats, or muffins over the weekend. Portion them into individual servings and store them in airtight containers for easy grab-and-go breakfasts.
  • Pre-Cut Ingredients: Spend some time chopping fruits, vegetables, and herbs in advance. Store them in portioned containers, so you can simply add them to your breakfast dishes without any hassle.
  • Freezer-Friendly Options: Consider freezer-friendly breakfasts like breakfast burritos, muffins, or smoothie packs. Prepare these items, wrap them tightly in plastic wrap or foil, and store them in the freezer. Just pop them in the microwave or oven when you’re ready to eat.
  • Mason Jar Magic: Mason jars are versatile and perfect for creating layered breakfasts. For example, you can layer yogurt, granola, and fruits for a yogurt parfait. The layers stay separate until you’re ready to enjoy, maintaining freshness and flavor.

Recipe Ideas for Breakfast

Oven Baked Oats: Combine rolled oats, milk (or a dairy-free alternative), and berries and bake in the oven for 10-12 minutes.

Get the Recipe: Oven Baked Oats with Apricots and Berries

baked oatmeal - most popular meatless recipes, healthy breakfast routine

Baked Egg Muffins: Whisk eggs and pour them into a muffin tin. Add chopped veggies like bell peppers, onions, and cilantro. Bake until set, and you’ll have protein-rich breakfast bites for the entire week.

Get the recipe: Sausage Egg Muffins with Strawberries

easy sausage egg muffins, part of a healthy breakfast routine

High Protein Sausage and Potato Hash: Savory sliced sausage with crispy diced potatoes baked to perfection in the oven.

Get the Recipe: Oven Baked Sausage and Potato Hash

rectangle white baking dish with sliced sausage, diced potatoes and peppers, and green onions

Remember, a healthy breakfast doesn’t have to be complicated to be effective. It’s all about nourishing your body with wholesome ingredients that set you up for success. Check out our Top 10 Breakfast Recipes for more ideas.

round plate with glass meal prep container with breakfast pizza with egg, naan bread, and vegetables

So there you have it – the vibrant world of mindful mornings and the role of a healthy breakfast routine in boosting workplace productivity. Embrace this positive change, and watch how it transforms your workdays into productive, energetic, and fulfilling experiences!

Free Weekly Meal Plans

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

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Beef Zucchini Nachos

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Beef Zucchini Nachos, your new meal prep superheroes. It’s like getting all the joy of restaurant nachos without the guilt or the hit to your wallet. So go on, get cooking, and enjoy every delicious, crunchy, and flavor-packed bite!

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

Plate with chicken fajitas, mango salsa, and colorful bell peppers and onions served with tortillas.

Why We Love These Beef Zucchini ‘Nachos’

Say hello to the marvelously delicious Beef Zucchini Nachos – your new go-to for meal prep magic! These babies are so incredible, you won’t even be tempted by those takeout temptations anymore.

Picture this: layers of flavor-packed ground beef, sautéed white onions and yellow bell peppers, and the vibrant pop of cherry tomatoes. Oh, and let’s not forget the star of the show – sliced zucchini, standing in as your crispy, guilt-free “chips.” And guess what? They taste just as good, if not better, than your favorite restaurant nachos.

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Simple Ingredients You’ll Need

  • Ground Beef: The hearty foundation of our nachos, bringing a savory kick to the party.
  • White Onions & Yellow Bell Peppers: Sautéed to perfection, these guys add a sweet crunch and a colorful twist.
  • Cherry Tomatoes: Bursting with juiciness and freshness, they add a delightful pop of flavor.
  •  Shredded Cheddar Cheese: Melted and ooey-gooey, this cheese takes your nachos to a whole new level.
  • Sliced Zucchini: The brilliant stand-in for traditional chips – crispy, satisfying, and oh-so-healthy.
  • Seasonings (Chili Powder, Cumin, Paprika, Garlic Powder, Salt, Olive Oil): This powerhouse combo is like a party in your mouth, turning every bite into a fiesta!

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Easy Step-by-Step Process:

  1. Preheat the Oven: Crank it up to 400°F (200°C) and let it get all warm and cozy.
  2. Slice & Season: Grab your zucchinis and slice them into 1/4 inch thick rounds. Sprinkle them with a dash of garlic powder and salt, then give them a loving coat of olive oil.
  3. Bake the Zucchini Slices: Lay those seasoned zucchini rounds onto a baking sheet and slide them into the preheated oven. Let them bake for about 12 to 15 minutes, until they’re golden and crisp.
  4. Sauté Veggies: While your zucchinis are getting their crunch on, heat up a sauté pan on medium-high and add a dash of olive oil. Toss in those onions and bell peppers, giving them a quick sauté for 2 to 3 minutes until they’re tender.
  5. Add Beef & Seasonings: Time to introduce the ground beef to the pan. Sprinkle in your magnificent mix of chili powder, cumin, paprika, garlic powder, and salt. Give it all a sauté dance until the beef turns a beautiful golden brown, about 6 to 7 minutes.
  6. Build the Magic: Take your zucchini slices out of the oven – they’re probably dancing with excitement now. Arrange them on a plate or serving dish, then heap on that glorious seasoned beef. Shower it all with shredded cheddar cheese and the vibrant cherry tomatoes.

Reference the recipe card below for detailed instructions.

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Meal Prep Tips for Baked Chicken Fajitas

  • Storage: If you somehow have leftovers (they’re so good, it’s a rare occurrence), store the components separately. Keep the beef and veggies in an airtight container in the fridge, and the zucchini slices in a separate container.
  • Reheating: To experience the nacho joy all over again, simply reheat the beef and veggies in a pan over medium heat until warm. As for the zucchini “chips,” a quick pop in the toaster oven will bring back their crispy charm.
  • Veggie Swap: Feeling adventurous? Swap out the ground beef for ground turkey or even black beans for a vegetarian twist. And don’t hesitate to toss in some sliced jalapeños for an extra kick of spice!

glass rectangular meal prep containers with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

zucchini nachos

Beef Zucchini Nachos

These low carb zucchini nachos are delicious, crunchy, and have a flavor-packed bite!
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

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

Ingredients
  

  • 10 oz ground beef
  • 2 each zucchini
  • 1/4 cup white onions (diced)
  • 1 each yellow bell pepper (diced)
  • 1/4 cup cherry tomatoes (sliced)
  • 1/2 cup shredded cheddar cheese
  • 1/8 tsp chili powder
  • 1/8 tsp cumin
  • 1/8 tsp paprika
  • 1/8 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Zucchini

  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Slice the zucchini into 1/4 inch thick rounds. Season with garlic powder and salt. Coat with olive oil
  • Place the zucchini slices on a sheet pan and bake them in the oven for 12 to 15 minutes
  • Meanwhile, add olive oil to a saute pan on medium-high heat. Saute the onions and bell peppers until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and seasonings and saute until it is fully cooked and golden brown (about 6 to 7 minutes)
  • Remove the zucchini slices from the oven and top them off with the taco meat. Top it off with shredded cheese and cherry tomatoes

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Frequently Asked Questions

Can I use a different type of meat?

Of course! While the original recipe features ground beef, you can easily switch it up. Try ground turkey, chicken, or even plant-based alternatives like crumbled tofu or tempeh for a vegetarian version.


Can I use pre-made taco seasoning?

Absolutely, using pre-made taco seasoning can save you time and effort. However, making your own seasoning blend from scratch as mentioned in the recipe allows you to customize the flavors to your liking.


Can I use different vegetables for sautéing?

Absolutely. The sautéed onions and bell peppers can be swapped with other veggies you enjoy, such as mushrooms, spinach, or even grated carrots. The goal is to add flavor and texture, so feel free to get creative!

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Basic Knife Skills and Safety

chopped vegetables

Hello my foodie friends, let’s dive into the world of slicing, dicing, and chopping and let’s master some basic knife skills. When it comes to conquering your kitchen, it all starts with safety and efficiency of basic knife skills. Here are some essential knife skills to focus on as a beginner.

Best Knives for Meal Prep

Using the right knife during meal prep is going to be a total game-changer. You’re less likely to encounter unexpected slips and cuts, making your kitchen experience much more enjoyable and accident-free.

slicing an apple with a knife on a cutting board

First up, we have the Chef’s Knife which should be your go-to for all things chopping, dicing, and slicing. Think of it as the jack-of-all-trades, ready to transform those veggies into picture-perfect cubes, slice through succulent meats like a breeze, and oh-so-gracefully mince herbs into aromatic confetti. The blade is around 8 to 10 inches long which is the perfect balance between power and precision. With its sturdy blade and rocking motion, you’ll conquer the kitchen like a culinary ninja, making prep work feel like a joyous dance.

Now, let’s talk about the dashing Paring Knife. The blade is usually around 3 to 4 inches long and is all about finesse and precision. This should be saved for more of those delicate tasks. This sleek blade is all about the finer things in life—peeling apples, coring tomatoes, and tackling intricate tasks like a seasoned pro. Its smaller size and nimble maneuverability make it a true companion for those small yet crucial jobs.

But why separate the two? It’s all about efficiency and safety, my foodie friends! Using a chef’s knife for delicate peeling might be like using a sledgehammer for a thumbtack—it’s just not the right tool for the job. On the flip side, attempting to dice an onion with a paring knife could turn into a finger-tango, and that’s not the kind of moves we’re aiming for in the kitchen!

Tips for Basic Knife Skills:

Now that you know what knives to use, here are some basic knife skills.

  • Hand Position and Grip: Hold the knife with a firm but not overly tight grip. Place your index finger and thumb on either side of the blade, while wrapping your other three fingers around the handle.
  • The Claw Technique: Curl your fingertips under and use your knuckles as a guide to hold the ingredient you’re cutting. This helps protect your fingers while ensuring precise cuts.
  • Guiding Hand: The hand holding the ingredient should guide the knife, moving it back as you cut. Your fingertips should be tucked in to prevent accidental cuts.

Basic Knife Cuts:

  • Slice: Use a gentle back-and-forth motion while moving the knife forward to create thin, even slices. Examples include cutting bell peppers and red onions for sizzling fajita toppings.
  • Dice: Cut the ingredient into small cubes of equal size. Start by making slices, then stack them and cut them into strips, and finally turn the strips and dice them. Dicing onions, celery, and carrots work well for soups so that they cook faster and soften really easily during the cooking process.
  • Chop: Use a rocking motion to cut larger ingredients into smaller pieces. Keep the tip of the knife on the cutting board and pivot the blade up and down. You may try this method for chopping broccoli into florets for stir-fry dishes or cabbage for coleslaws.
  • Mincing: For fine chopping, use a rocking motion with the tip of the knife, moving it back and forth over the ingredient. This technique is great for chopping garlic or herbs

Tips for Knife Safety

  • Safe Cutting Surfaces: Always use a stable cutting board made of wood, plastic, or bamboo. Avoid glass or hard surfaces that can damage your knife’s edge. Using a wet paper towel underneath the cutting board will also help keep the cutting board from slipping around the surface.
  • Knife Storage: Store knives in a knife block, magnetic strip, or knife sheaths to protect both the blade and your hands.
  • Honing and Sharpening: Regularly use a honing rod to realign the edge of your knife, keeping it sharp. Sharpen your knives occasionally using a sharpening stone or a professional sharpener.

So remember, practice makes perfect, so start with the basics and soon enough you’ll be conquering that kitchen with confidence. 

Try practicing your knife skills with these recipes:

Free Weekly Meal Plans

Have fun advancing your culinary skills with our chef-created recipes with our weekly meal plans.

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Peach Granola Muffin Bars

oval baking dish with peach muffin bar

Peach Granola Muffin Bars are the ultimate meal prep savior – healthy, budget-friendly, and convenient. Start your day on a high note with these delightful treats, and you’ll thank me later! Happy baking!

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

Calories: 468kcal | Carbohydrates: 80g | Protein: 9g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 164mg | Potassium: 323mg | Fiber: 4g | Sugar: 43g | Vitamin A: 390IU | Vitamin C: 4mg | Calcium: 132mg | Iron: 4mg

oval baking dish with peach muffin bar

Why These Are Great for Breakfast Meal Prep

I’m super excited to share with you my latest creation: the incredibly delicious Peach Granola Muffin Bar! Not only is this recipe a flavor explosion, but it’s also an absolute game-changer for meal prepping. Let me tell you why it’s a must-have in your weekly repertoire!

  • First of all, let’s talk about the health factor. These muffin bars are packed with wholesome goodness! We start with large eggs, providing a protein boost to keep you energized throughout the day.
  • But wait, there’s more! We’re swapping some of the butter or oil with applesauce, which not only adds moisture but also slashes unnecessary calories. A win-win, right?
  • Now, let’s chat about budget-friendliness! We all know how important it is to keep our wallets happy, and this recipe won’t break the bank. With basic pantry staples like flour and brown sugar, you’ve got a solid foundation. The star of the show, though, is the granola! You can use store-bought or homemade granola, and the best part is that it adds texture, flavor, and keeps your taste buds dancing.
  • Convenience is key when it comes to weekday breakfasts, and that’s where these Peach Granola Muffin Bars shine. You can whip up a batch on the weekend and store them in an airtight container for the whole week! Talk about a time-saver! No more frantic mornings, wondering what to eat – just grab one of these bars, and you’re good to go.

The PrepYoSelf Newsletter

Simple Ingredients for Peach Granola Muffin Bars

Now, let’s talk ingredients, shall we? We’ve already covered the eggs, applesauce, brown sugar, flour, and granola, but let’s not forget the delightful spices! A dash of cinnamon takes these muffin bars to the next level, infusing each bite with warmth and cozy vibes. And let’s not underestimate the power of baking powder – it’s the secret behind the perfect rise and fluffiness of these bars!

Last but not least, those luscious frozen peaches. They add a burst of summer sweetness to the recipe, and using frozen peaches means you can enjoy these goodies year-round! No need to wait for peach season; you’ve got a taste of sunshine in every bite.

oval baking dish with peach muffin bar

How to Prepare Peach Granola Muffin Bars for One:

  1. Preheat the oven to 400F. Grease your baking dish.
  2. In a mixing bowl, mix together your wet ingredients: egg, applesauce, and brown sugar.
  3. Next add your dry ingredients: flour, granola, baking powder, and cinnamon.
  4. Then, pour the batter into the baking dish and top it off with the peaches.
  5. Finally, bake in the oven until the center is fully cooked.

Reference the recipe card below for detailed instructions.

oval baking dish with peach muffin bar

Meal Prep Tips for Peach Granola Muffin Bars:

  • Now, let’s talk storage tips! Once you’ve baked these beauties, let them cool completely before storing them. Place them in an airtight container or wrap them individually in plastic wrap. Keep them at room temperature for up to 2 days or in the fridge for up to a week. For longer-term storage, pop them in the freezer and thaw as needed – they freeze like a dream!
  • But wait, there’s more! To elevate your breakfast game, pair these Peach Granola Muffin Bars with a dollop of Greek yogurt or smear on some nut butter for extra protein. Fresh fruit on the side makes it a complete, balanced breakfast that will leave you feeling full and satisfied until lunchtime.
  • Feeling adventurous? Here are some swaps and substitutes to try: swap the frozen peaches for other fruits like berries or diced apples. If you’re looking to cut back on sugar, use coconut sugar or a sugar substitute of your choice. And for all the gluten-free folks out there, simply switch the flour to a gluten-free alternative – easy peasy!

oval baking dish with peach muffin bar

Peach Muffin

Peach Granola Muffin Bar

These Peach Granola Muffin Bars are a convenient weekday breakfast that you can easily whip up in advance and have them ready for early mornings or even as an afternoon snack.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 468 kcal

Equipment

  • baking dish
  • mixing bowl
  • whisk
  • spatula
  • oven

Ingredients
  

Wet Ingredients

  • 1 each large egg
  • 1/2 cup applesauce
  • 1/4 cup brown sugar

Dry Ingredients

  • 1/2 cup flour
  • 1/3 cup granola
  • 1 tsp cinnamon
  • 1/2 tsp baking powder

Other

  • 1 cup frozen peaches
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F, Grease the baking dish with the olive oil
  • In a mixing bowl, whisk together the wet ingredients. Then, add the flour, cinnamon, baking powder and whisk it all together
  • Finally, add the granola and mix it in. Use the spatula to pour the batter into the baking dish. Top off the batter with the sliced peaches
  • Bake in the oven for 12-15 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: 468kcalCarbohydrates: 80gProtein: 9gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 82mgSodium: 164mgPotassium: 323mgFiber: 4gSugar: 43gVitamin A: 390IUVitamin C: 4mgCalcium: 132mgIron: 4mg

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Frequently Asked Questions

Can I replace the applesauce with oil or butter?

While applesauce is a healthier substitute for some of the fats, you can use melted butter or vegetable oil if you prefer. However, keep in mind that using applesauce helps reduce the calorie content and adds natural sweetness


Can I add nuts or seeds to the batter?

es, you can! Chopped nuts like almonds, walnuts, or seeds like chia or flax seeds would be a delightful addition, providing extra texture and nutrients.


Can I reduce the amount of sugar used in the recipe?

Sure! If you prefer a less sweet option, you can decrease the amount of brown sugar used. Just keep in mind that this might slightly affect the overall texture and sweetness of the muffin bars

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Roast Beef Deli Cheesesteak Sandwich

round plate with beef deli sandwich

Hello, my fellow food enthusiasts, let’s spice up our lunchtime routine with this incredible Roast Beef Deli Cheesesteak Sandwich. With its wholesome ingredients, fantastic flavors, and easy preparation, it’s a game-changer for your meal prep game. Get ready to savor every bite and enjoy a lunch that’s packed with love and flavor. Happy cooking!

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

round plate with beef deli sandwich

This Roast Beef Deli Cheesesteak Sandwich isn’t just a taste sensation, but it’s also a budget-friendly option that will leave you wondering if you stepped into a gourmet sandwich shop. Let me break it down for you:

Affordable Ingredients: One of the best things about this sandwich is that its main ingredients are readily available and won’t break the bank. Whole wheat bread, roast beef deli meat, sliced cheddar cheese, fajita bell peppers, onions, and tomatoes are all wallet-friendly options that can be easily found at your local grocery store.

Flavorful DIY: By making this sandwich at home, you have full control over the ingredients and their quality. You can ensure that your roast beef is top-notch, your veggies are fresh and vibrant, and your cheese is the perfect match for your taste buds. Plus, adding those cooked fajita bell peppers and onions brings a gourmet touch to the sandwich without the gourmet price tag.

Gourmet Touch on a Budget: The combination of high-quality ingredients, like the roast beef and cheddar cheese, elevates the flavors and creates a gourmet experience without the hefty price of a fancy sandwich shop. The mix of textures and flavors, along with the fajita-style veggies, adds a gourmet twist that will make you feel like a master chef.

The PrepYoSelf Newsletter

Deli Cheeseteak Sandwich Ingredients

  • Let’s dive into the ingredients that make this sandwich a lunchtime superstar. First up, we have whole wheat bread. Not only does it provide a wholesome base for our sandwich, but it also adds a nutty flavor and a delightful chewiness. Whole wheat bread is a great choice for those seeking a healthier alternative without compromising on taste.
  • Next, we have the star of the show: roast beef deli meat. Picture thinly sliced, succulent roast beef that melts in your mouth, delivering a rich, savory taste. It’s like a flavor explosion in every bite! The roast beef brings a hearty element to our sandwich, making it a filling and satisfying option.
  • But wait, we’re not done yet! To take this deli sandwich to the next level, we’re adding sliced cheddar cheese. Imagine the creamy, gooey texture of the cheese mingling with the warm roast beef—it’s pure bliss! The cheddar cheese adds a delightful sharpness and richness, perfectly complementing the other ingredients.
  • Now, here’s where we really turn up the flavor dial: fajita bell peppers and onions. By incorporating these cooked veggies into our sandwich, we’re introducing a burst of color and a delightful tang. The combination of sweet bell peppers and savory onions adds a tantalizing twist that will have your taste buds singing!
  • And let’s not forget about the tomato! Slices of ripe, juicy tomato bring a refreshing element to the sandwich, balancing out the richness of the roast beef and cheese. Plus, it adds a lovely pop of color and juiciness that takes this sandwich to a whole new level of deliciousness.

round plate with beef deli sandwich

How to Make a Roast Beef Deli Cheesesteak Sandwich

Now, let me share a little secret with you: this Roast Beef Deli Cheesesteak Sandwich is not only mouthwatering, but it’s also incredibly easy to make. The only thing you really need to cook is the fajita peppers.

To make the fajita bell peppers and onions, start by heating a pan over medium heat with a drizzle of oil. Add sliced bell peppers and onions, and sauté until they become tender and slightly caramelized. You can also season them with fajita seasoning or a blend of spices like cumin, paprika, and chili powder for an extra kick of flavor.

Then, simply layer the roast beef, cheddar cheese, fajita bell peppers and onions, and tomato slices between two slices of whole wheat bread. Press it together gently, and voila! You’ve got yourself a flavor-packed lunch that will make your colleagues drool with envy.

Reference the recipe card below for detailed instructions.

    meal prep containers with beef deli sandwich

    Meal Prep Tips

    • When it comes to meal prep, it’s essential to store your sandwiches properly to keep them fresh. Wrap each sandwich tightly in plastic wrap or place them in airtight containers. Pop them in the refrigerator, and they’ll stay fresh for up to three days. Now you can say goodbye to boring lunches and hello to a delightful homemade sandwich that will make you the envy of the office!
    • But why stop there? You can pair this Roast Beef Deli Cheesesteak Sandwich with a variety of delicious sides to make it a well-rounded meal. How about some crispy sweet potato fries, a refreshing green salad, or even a cup of hot soup on the side?

    meal prep containers with beef deli sandwich

    Beef Sandwich

    Deli Style Cheesesteak Sandwich

    Whether you're packing this sandwich for lunch at the office or enjoying it at home, you'll savor every bite and appreciate the wallet-friendly goodness of this scrumptious sandwich.
    No ratings yet
    Prep Time 5 minutes
    Cook Time 10 minutes
    Course lunch, Main Course
    Cuisine American
    Servings 2

    Equipment

    • knife
    • cutting board
    • saute pan
    • spatula

    Ingredients
      

    Sandwich Ingredients

    • 4 slices whole wheat bread
    • 4 oz roast beef deli meat
    • 2 slices cheddar cheese
    • 1 each green bell pepper (sliced)
    • 1/4 cup red onions (sliced)
    • 1 tbsp olive oil
    • 1 each roma tomato (sliced)

    Salad Ingredients

    • 4 cups spring mix
    • 4 tbsp choice of salad dressing

    Instructions
     

    • Add oil to a pan on medium high heat and saute the bell peppers and onions until they soften
    • Next, add the sliced cheese to the bottom layer of the sandwich bread, layering the roast beef on top
    • Top it off with fresh sliced tomatoes, the sauteed bell peppers, and onions. Then add the top layer of the sandwich bread
    • Slice in half and enjoy with a side salad and dressing

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    Frequently Asked Questions

    Can I substitute the roast beef deli meat with another type of meat?

    Of course! While roast beef deli meat adds a rich and savory flavor, you can experiment with other deli meats like turkey, ham, or even chicken. Just make sure to choose thinly sliced meats to ensure easy biting.


    Can I serve this sandwich warm?

    Absolutely! If you prefer a warm sandwich, you can heat it in a panini press, toaster oven, or even on a stovetop griddle. Make sure to heat it until the cheese melts and the bread turns golden brown for a delightful warm and toasty experience.


    Can I add additional toppings to the sandwich?

    Definitely! Feel free to get creative and add your favorite toppings to customize your sandwich. Some popular options include sliced avocado, pickles, lettuce, or even a dollop of mayonnaise or spicy mustard.

    Posted on

    Aug 7 Weekly Meal Plan

    sausage and spaghetti 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. Pre-heat the oven to 400F. (Note: The recipe for the Baked BBQ Chicken indicates baking it at 425F, however, to streamline the prep, you can bake it at 400F. You may have to cook the chicken for an additional 5 to 10 minutes. Use a thermometer to check that it cooks to an internal temperature of 165F).
    2. Start preparing the items that require the oven and place them on sheet pans and baking dishes. These recipes are the Sausage Egg Frittata, Sheet Pan Sausage with Roasted Veggies, BBQ Chicken, and Spaghetti Squash.
    3. After the Spaghetti Squash cooks, let it cool before shredding the squash flesh with two forks.
    4. Then, start preparing the items that require the stovetop such as the Honey Raisin Granola and the Stir Fry Shrimp with Spaghetti Squash, and the Spaghetti Squash with Sausage and Peppers.
    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. Serve the celery sticks chilled
    • Dinner: Both meals can be reheated in the microwave

    Extra Flavors and Substitutions

    • Sausage: You can use your choice of sausages such as beef sausage, Italian pork sausage, or chicken sausage.
    • Celery Sticks: Feel free to use any kind of raw veggies to serve with the chicken such as carrot sticks or sliced cucumber.
    • Spaghetti Squash: If you don’t want to bake your own spaghetti squash, there are pre-cooked products that you can purchase. Check the frozen vegetable aisle for pre-cooked frozen options or check the pasta aisle for dried package options that you can boil in water
    • 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