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May 22 Weekly Meal Plan

tilapia

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

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, pre-heat the oven to 400F.
  2. Next, prepare the items that require the oven such as the Honey Oat Muffin Bars and Tilapia with the peppers and cherry tomatoes.
  3. Place the items in the oven and start baking them.
  4. Meanwhile, prepare the items on the stovetop such as the grilled chicken, taco meat, buffalo meatballs with cauliflower, and orzo pasta.
  5. Finally, assemble the yogurt with fruit.
  6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

  • Evenly divide meals according to the serving size
  • Let all items cool before placing them in the refrigerator
  • Keep all items refrigerated under 40F until ready to eat or reheat
  • Breakfast: Serve the yogurt and fruit chilled, however, the honey oat muffin bars can be reheated in the microwave
  • Lunch: The grilled chicken wrap can be served chilled. The taco meat can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breakfast Fruit: Feel free to serve any kind of fruit on top of your yogurt and with your muffin bars
  • Wrap and Soft Taco: You add sliced avocados to these meals for additional healthy fats
  • Tilapia: Feel free to cook salmon instead of tilapia
  • Meatballs: You can use your choice of pre-cooked meatballs such as chicken, beef, or pork
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

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

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May 15 Weekly Meal Plan

Salmon & Shrimp Salad

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

Set Your Pace

  • If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
  • If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, pre-heat the oven to 400F.
  2. Next, prepare the items that require the oven such as the Peach Granola Muffin Bar, Salmon, Chicken for the fajitas, broccolini, and bell peppers.
  3. Place the items in the oven and start baking them.
  4. Meanwhile, prepare the items on the stovetop such as the seared steak, grilled tomato pesto chicken, shrimp with butternut squash and baby kale, and scrambled eggs with sausage.
  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: The salmon and veggies can be reheated in the microwave. The grilled tomato pesto chicken can be reheated in the microwave, while the salad ingredients can be served chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Scrambled Eggs: Feel free to serve with salsa or sliced avocado
  • Kale: You can use spinach if you can’t find baby kale
  • Tomato Pesto: You can also use basil pesto instead of tomato pesto
  • Steak: You can pair with your choice of veggies such as broccoli, cauliflower, or green beans
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

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

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Air Fryer Honey Sesame Chicken Bites

rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In addition we’ve got a tasty recipe for a honey mustard apple sauce that’s both healthy and incredibly flavorful that is perfect for adding some excitement to your meal prep routine.

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Calories: 531kcal | Carbohydrates: 22g | Protein: 31g | Fat: 36g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1223mg | Potassium: 584mg | Fiber: 3g | Sugar: 18g | Vitamin A: 2019IU | Vitamin C: 77mg | Calcium: 39mg | Iron: 2mg

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rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce - try this air fryer chicken recipe

Making honey sesame chicken in the Air Fryer is a healthy, convenient, and cheap way to enjoy a delicious meal at home. By following these tips, you’ll be able to cook up a tasty dish that’s just as good as takeout, but with a fraction of the cost and calories. Let’s get started!

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Why this recipe is great for meal prep

  • The Air Fryer is a quick and easy way to cook chicken, which is perfect for busy weeknights or meal prepping for the week ahead. Plus, making your own honey sesame sauce is cheaper than buying pre-made sauce from the store.
  • Condiments can often add a lot of unnecessary calories, but this honey mustard applesauce dip is made from scratch. The ingredients include honey which is a natural sweetener that’s lower in calories than refined sugar, and it also has antibacterial and anti-inflammatory properties. And mustard is a low-calorie condiment that adds a lot of flavor without adding a lot of fat or calories.
  • Last but not least, sesame seeds are a versatile and flavorful ingredient that can be used in a variety of dishes, but they are particularly delicious in Asian cuisine. They add a nutty, toasted flavor and a satisfying crunch that elevates any dish. Not to mention, sesame seeds are packed with nutrients like protein, fiber, and healthy fats, making them a great addition to any healthy meal prep.
rectangular wooden plate with air fryer chicken recipe, small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce. Next to it is a round plate with chicken tacos

Ingredients:

  • Chicken: We used boneless chicken thighs, but you can also use chicken breasts or chicken tenderloins
  • Marinade: We used a simple combination of soy sauce, sesame oil, garlic butter, and honey. However, you can add other ingredients such as hoisin sauce, gyoza sauce, and ginger powder
  • Mustard sauce: This sauce is a simple mixture of yellow mustard, honey, and applesuace
rectangular wooden plate with air fryer chicken recipe - small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Easy Air Fryer Chicken Recipe steps

  1. Cut your chicken into one inch cubes.
  2. Whisk together the honey sesame sauce. In a bowl, combine the chicken with the marinade and make sure they are fully coated.
  3. Place the chicken in the Air Fryer Basket and spray them with cooking spray. Cook them in the Air Fryer for about 20 minutes. Flip them halfway through the cooking process so that they get golden brown all around.
  4. Meanwhile, mix together the honey mustard applesauce dip and slice the bell peppers.

Reference the recipe card below for detailed instructions.

Glass meal prep container with chicken and red bell peppers - try this air fryer chicken recipe

Meal Prep Tips for Honey Sesame Chicken

  • When  it comes to serving your honey sesame Air Fryer chicken recipe, I recommend pairing it with some healthy sides. We served it fresh bell pepper strips, however, steamed or roasted veggies, brown rice, or quinoa are all great options that will help balance out the sweetness of the honey sesame sauce and provide some extra nutrition.
  • To store: Let the chicken cool completely before storing it in an airtight container in the fridge for up to 3 to 4 days.
  • To Reheat: You can reheat it in the Air fryer for 3 to 4 minutes at 350F until it warms through or you can just reheat in the microwave. If the chicken seems dry after reheating, you can make extra honey sesame sauce and drizzle it over the chicken before serving.
rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Air Fryer Honey Sesame Chicken

This recipe features tender chicken thighs marinated in a flavorful blend of soy sauce, honey, sesame oil, and garlic powder, air-fried to perfection and served with a tangy honey mustard applesauce alongside crisp red bell pepper slices.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine Asian
Servings 2
Calories 531 kcal

Equipment

  • knife
  • cutting board
  • mixing bowls
  • Air Fryer

Ingredients
  

  • 12 oz boneless chicken thighs
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1 teaspoon sesame seeds

Mustard Applesauce

  • 1 tablespoon yellow mustard
  • 1 tablepsoon honey
  • 1/2 cup applesauce

Vegetable Sides

  • 1 red bell pepper (sliced)

Instructions
 

  • Cut the chicken into 1 inch cubes. Add the chicken to a mixing bowl and combine it with the soy sauce, honey, sesame oil, garlic powder, and sesame seeds.
  • Place the chicken in the Air Fryer basket and cook them in the air fryer for 15 minutes at 360F until they fully cook to an internal temperature of 165F. Be sure to flip them over halfway through so that they are golden brown on all sides.
  • Meanwhile, in a small bowl, mix together the mustard, honey, and applesauce. Slice the red bell peppers into thin strips.
  • Once the chicken is cooked, dip them in the honey mustard applesauce and enjoy them with sliced bell peppers or your choice of fresh veggie sticks.

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: 531kcalCarbohydrates: 22gProtein: 31gFat: 36gSaturated Fat: 9gPolyunsaturated Fat: 9gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 167mgSodium: 1223mgPotassium: 584mgFiber: 3gSugar: 18gVitamin A: 2019IUVitamin C: 77mgCalcium: 39mgIron: 2mg

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Frequently Asked Questions

How else can I use sesame seeds?

One of my favorite ways to use them is by making a simple sesame seed crust for chicken. To do this, you’ll need to mix together sesame seeds, breadcrumbs, and your favorite Asian-inspired spices, such as ginger, garlic, and soy sauce. Then, coat your chicken breasts in the mixture and bake them in the oven. The result is a perfectly crispy, flavorful chicken that’s sure to impress.

Can I make this recipe without an Air Fryer? 

Yes, you can! If you don’t have an Air Fryer, you can bake the chicken bites in the oven at 400F for about 20-25 minutes or until it is cooked through and golden brown. Just be sure to flip the chicken bites halfway through cooking to ensure that they are cooking evenly.

How can I use the honey mustard sauce in my meal prep?

It’s also perfect for adding flavor to chicken, pork, or salmon. Simply brush it on your protein before baking or grilling. You can also use it as a dipping sauce for fresh veggies. Add apple cider vinegar and olive oil to the sauce. Blend it together and use it as a salad dressing.

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Asian Lettuce Wraps with Beef and Fresh Basil

Hey there fellow meal-prepping enthusiasts, I am so excited to share with you one of my go-to recipes for Asian Ground Beef Lettuce Wraps! This dish is not only delicious, but it’s also healthy, low-carb, and perfect for weekly meal prep.

One of the meal prep hacks to making this dish truly tasty is by adding fresh herbs. Not only do they add a pop of color and freshness to your dish, but they also add an incredible depth of flavor. For this recipe, I highly recommend adding fresh basil to your ground beef filling. The combination of this fresh herb with the juicy ground beef and flavorful sauce is simply irresistible.

This post may contain affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Please read the disclosure policy.

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With a little bit of planning and preparation, you can enjoy restaurant-quality flavors at home all week long. 

asian beef lettuce wraps on a wooden bowl

The PrepYoSelf Newsletter

Now, let’s talk about the nutritional benefits of this dish. By using lettuce wraps you’re cutting out lots of calories. Plus, ground beef is a great source of protein and the addition of vegetables like bell peppers and onions adds fiber and important vitamins and minerals. And let’s not forget about the incredible flavors and textures that make this dish so satisfying.

I’m going to show you how to make Asian Flavored Ground Beef Lettuce Wraps that taste just as good as your favorite takeout but with the added convenience of being able to prepare it in advance for the week ahead.

asian beef lettuce wraps on a wooden bowl

Simple Keto-Friendly, Low-Carb Ingredients

Firstly, let’s talk about how to make this dish taste absolutely amazing. The key is to season your ground beef well with Asian spices like garlic, ginger, and soy sauce. You can also add a little sweetness with honey or brown sugar, and some heat with red pepper flakes or chili paste. The combination of these flavors will make your taste buds dance with delight!

  • Ground Beef: We used ground beef, but you can easily swap in ground pork, ground turkey, or ground chicken for your protein

  • Red Onions: We used diced red onions, but chopped green onions are also a great choice.

  • Lettuce Wraps: We used butter lettuce leaves, but you can also use romaine lettuce leaves

  • Bell Peppers: This will add freshness to the dish and also bright colors

  • Herbs: We used basil leaves, but you can easily swap them with cilantro

  • Soy Sauce: Soy sauce adds great savory flavors to stir fry, but you can also use other sauces such as hoisin sauce, gyoza sauce, or oyster sauce.

  • Oils: We stir fry with olive oil, but then drizzle in a little bit of sesame oil for extra flavor in the end.

asian beef lettuce wraps in meal prep containers

How to Make Ground Beef Lettuce Wraps

  • Add 1 tbsp olive oil to a saute pan on medium-high heat. Saute the onions until they soften (about 2 to 3 minutes)

  • Next, add the ground beef and saute for about 5 to 6 minutes until the beef is fully cooked and golden brown

  • Then, add seasonings, bell peppers, and chopped fresh basil leaves and mix it all together

  • Serve the beef on top of the lettuce wraps

Reference the recipe card below for detailed instructions.

asian beef lettuce wraps in meal prep containers

Meal Prep Tips for Basil Beef Lettuce Wraps

  • Now, let’s talk about what side dishes would pair well with this recipe. I recommend serving these lettuce wraps with some pickled ginger or onions, which will help balance out the flavors. You could also enjoy it with a side of fruit like sliced oranges for added nutrition and citrus flavors.

  • When it comes to storing and reheating this dish for the week, it’s important to separate the lettuce wraps from the ground beef filling and store them separately. This will help keep the lettuce wraps crips and fresh and prevent them from getting soggy.

  • To reheat, you could also heat up the filling in a skillet with a little oil to crisp it up or just simply microwave the filling until heated through and then assemble the lettuce wraps. 

Beef lettuce wraps

Basil Ground Beef Lettuce Wraps with Bell Peppers

No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz ground beef
  • 1/4 cup red onions (diced)
  • 1 each red bell pepper (sliced)
  • 4 each fresh basil leaves (thinly sliced)
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 1/4 tsp garlic powder
  • 4 each large lettuce leaves

Instructions
 

  • Add 1 tbsp olive oil to a saute pan on medium high heat. Saute the onions until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and saute for about 5 to 6 minutes until the beef is fully cooked and golden brown
  • Then, add seasonings, bell peppers, and chopped fresh basil leaves and mix it all together
  • Serve the beef on top of the lettuce wraps

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Frequently Asked Questions

Can I add vegetables to the filling?

Absolutely! Adding vegetables like broccoli, carrots, and mushrooms will not only add more nutrition to the dish but also add texture and flavor.

How can I make sure the lettuce stays fresh for meal prepping?

To keep the lettuce fresh for meal prepping, I recommend storing the lettuce leaves separately from the filling. Place a damp paper towel at the bottom of the container and then layer the lettuce leaves on top. This will help keep the lettuce fresh and crisp.

Can I freeze ground beef lettuce wraps?

I do not recommend freezing the lettuce wraps as the lettuce will become wilted and soggy when thawed. However, you can freeze the cooked ground beef filling for up to three months.

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May 8 Weekly Meal Plan

round plate with 3 corn tortilla tacos topped with shredded chicken and fresh cilantro

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

Set Your Pace

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

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

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

Meal Prep Run Down

  1. First, prepare the chicken mole recipe on the stove top since this will take the longest to cook.

  2. Next, cook the honey sesame chicken in the Air Fryer.

  3. While those recipes are cooking, grill the steak and saute the ground beef on the stove top.

  4. Finally, cook the breakfast recipes.

  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 breakfast taco and quesadilla can be reheated in the microwave.

  • Lunch: The ground beef and sesame chicken can be reheated in the microwave. Serve the lettuce wraps and bell peppers chilled

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breakfast tacos: Feel free to add whatever toppings of your choice such as sliced avocado, salsa, or sour cream

  • Lettuce Wraps: You can also serve this with cauliflower rice as another low-carb option

  • Chicken: You can also use any kind of veggies you have on hand.

  • Steak: You can also use your choice of steak

  • 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 them for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save it for later use.

  • 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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May 1 Weekly Meal Plan

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

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

Set Your Pace

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

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

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

Meal Prep Run Down

  1. First, prepare the chia seed pudding. Afterward, prepare the chicken in the Instant Pot. You will make one big batch of shredded chicken.

  2. Next, prepare the acorn squash, broccoli, and corn. Season the veggies and place them in the oven to roast.

  3. Then, assemble the breakfast pizza and bake it in the oven.

  4. Meanwhile, prepare the stovetop recipes such as the taco meat and shrimp stir fry.

  5. After the Instant Pot cook time finishes, slowly release the steam. Drain the sauce and shred the chicken.

  6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

  • Evenly divide meals according to the serving size

  • Let all items cool before placing them in the refrigerator

  • Keep all items refrigerated under 40F until ready to eat or reheat

  • Breakfast: The breakfast pizza can be reheated in the microwave, while the chia pudding is served chilled

  • Lunch: The stuffed acorn squash and chicken flatbread can be reheated in the microwave, while the salad items can be served chilled

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breakfast pizza: Feel free to add whatever toppings of your choice such as breakfast sausage

  • Chia Pudding: Feel free to use your choice of fruit

  • Shrimp: You can also use any kind of veggies you have on hand.

  • Chicken: You can also use chicken breasts or tenderloins if you want a leaner protein

  • 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 them for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save it for later use.

  • 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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Top 10 Meal Prep Recipes To Lose Weight

glass meal prep containers filled with chicken meatball lettuce wraps - meal prepping in batches

We rounded up some of our favorite meal prep recipes to help you achieve your weight loss goals. As you know, we are firm believers in meal prepping. It’s such a great way to ensure you have healthy and nutritious meals that are ready to eat when you’re busy on the go or just help you avoid last-minute splurges on takeout or fast food. Here are some of the top meal prep recipes to help with weight loss.

1. Grilled Italian Chicken with Green Beans and Almonds

Marinating our meats adds flair and keeps them juicy during the cooking process. We use premade salad dressings as a meal prep hack. This dish is high in protein and served with a healthy side of green beans and almonds. Protein and fiber can help you stay full longer which can aid in weight loss.

italian chicken - one of top 10 meal prep recipes
Grilled Italian Chicken with Green Beans

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2. Sausage Egg Muffins with Strawberries

This breakfast meal prep is high in protein and also carb friendly. Protein helps you stay full longer. The already portioned-out egg muffins are also an easy way to bring with you on the go. You can make large batches and freeze the rest for later.

easy sausage egg muffins - one of the top 10 meal prep recipes
Sausage Egg Muffins

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3. Oven Baked Apple with Ricotta and Walnuts

If you need something to satisfy your sweet tooth, then, this next dish on our list top meal prep recipes is a healthy way to satisfy those taste buds. You can enjoy it for breakfast, as a snack, or even for dessert. Fruits are a good source of fiber, vitamins, and minerals, and can help satisfy your sweet tooth without adding a lot of extra calories to your diet. This is an easy dish you bake in the oven in less than 20 minutes.

baked apples
Oven Baked Apples with Ricotta and Walnuts

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4. Cinnamon Toast Quinoa Crunch with Strawberries

Quinoa is not just for savory dishes and salads, it can also be a healthy breakfast alternative to oatmeal or cereal. It’s a sweet and nutty recipe that can help you start your day off with some great nutrients. It’s high in protein, contains high fiber, and is easy to digest. You can make a big batch and save the rest for later.

breakfast quinoa
Cinnamon Toast Quinoa Crunch

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5. Citrus Ginger Salmon and Beet Salad

This is a refreshing salad that is full of healthy ingredients that can help you power through your day. It’s the perfect lunch meal prep because you can bake everything in the oven and have everything ready in less than 15 minutes. And if you are cooking for one, use the Air Fryer and it will cook in less time.

salmon beet salad
Citrus Ginger Salmon and Beet Salad

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6. Ground Beef Broccoli Stir Fry

Stir fry is such a great healthy way to meal prep. You can incorporate lots of vegetables, use minimal fat, and it comes out tasting so good. We used lean ground beef, broccoli, and bell peppers for this recipe. You can serve it with steamed rice, noodles, or even in a lettuce wrap.

broccoli beef
Ground Beef Broccoli Stir Fry

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7. Oven Baked Honey Mustard Glazed Chicken Salad

This is a great meal prep recipe for weight loss because it uses pantry-friendly ingredients and is low-calorie. Everything is cooked on a sheet pan in an oven, and it is also budget-friendly and saves you money during the week. 

chicken salad
Honey Mustard Glazed Chicken Salad

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8. Easy Air Fryer Steak Kebabs

Making Kebabs is such a fun and healthy way to meal prep. Everything is portioned out. You can make a high-protein meal with lots of veggies and cooking it in the Air Fryer allows you to be hands-free.

Air Fryer Steak Kebabs

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9. Breakfast Yogurt Recipes

Yogurt can be high in protein and low in sugar. Top it off with fruit and nuts can provide a delicious and filling breakfast or snack that can help you lose weight. Adding nuts and seeds that are high in healthy fats, protein, and fiber can help you keep feeling full and satisfied.

10. Breakfast Egg Frittata Recipes

Last but not least in our top 10 meal prep recipes to help you lose weight., baking eggs is such a great meal prep hack for losing weight. They are easy to make, you can customize them with your own ingredients, and they are low-calorie. Since they are high in protein they will help keep you full and help you start off your day with some great energy.

Free Weekly Meal Plans

Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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Instant Pot BBQ Chicken

Round plate with shredded bbq chicken, corn, and broccoli

Making your Instant Pot BBQ Chicken is a cost-effective way to meal prep rather than buying pre-made chicken at a store or getting it from a restaurant.

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Round plate with shredded instant pot bbq chicken, corn, and broccoli

Why Instant Pot BBQ Chicken is Great for Meal Prep

  • By making your own shredded bbq chicken in the Instant Pot, you can control your portion size and can control the ingredients to ensure that they are healthy.

  • Using the Instant Pot to cook your BBQ chicken also saves a lot of time because the pressure cooking feature allows it to cook quickly and thoroughly.

  • You can also make a large batch and freeze them in portioned containers for later use which makes it a convenient option for busy nights when you don’t have time to cook from scratch.

  • The shredded BBQ chicken can be served in a variety of meals. We enjoy eating it with roasted vegetables, in sandwiches or wraps, or even on top of salads. You can use this protein dish in multiple meals throughout the week without getting tired of it.

The PrepYoSelf Newsletter

Here’s What You Need to Make BBQ Chicken

Making your own shredded BBQ chicken in the Instant Pot allows you to control the ingredients and flavors to your liking.

  • Chicken: We used boneless chicken thighs, but you can also use chicken breasts or chicken tenderloins if you prefer leaner protein.

  • BBQ Sauce: You can make your own BBQ sauce, however, we used a store bought version for the sake of time. Just be sure to read the ingredient labels and pick a BBQ sauce that is less in sugar and sodium.

  • Broth: We used chicken broth, but you can also use water. You just need a little bit of liquid for this recipe

  • Seasonings: To enhance the flavor, we added garlic powder, paprika, and a little bit of liquid smoke to add the “BBQ flavor”

Round plate with shredded instant pot bbq chicken, corn, and broccoli

Easy Steps for Instant Pot BBQ Chicken

  1. Combine the ingredients in the Instant Pot.

  2. Seal the lid and set the timer for 25 minutes on high pressure.

  3. Once the cook time finishes, carefully release the steam and open the lid.

  4. Use two forks to shred the chicken. Then drain the excess liquid.

  5. Add more BBQ sauce to the chicken to your liking.

  6. Enjoy with vegetables or make a sandwich.

Reference the recipe card below for detailed instructions.

glass meal prep container with shredded instant pot bbq chicken, corn, and broccoli

Meal Prep Tips for Instant Pot BBQ Chicken

  • Use boneless chicken beause they cook quickly and are easy to shred. You won’t have to deal with separating the bones.

  • Double the recipe if you want to freeze extra portions for a later time. Just be sure to label and date the containers.

  • Allow the chicken to cool for a fewminutes before shredding to make it easier to handle so that you don’t burn your hands. You can also use a hand mixer on low speed to shred the meat.

glass meal prep container with shredded instant pot bbq chicken, corn, and broccoli

shredded bbq chicken

Shredded BBQ Chicken with Roasted Broccoli and Corn

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Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine American
Servings 4

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Instant Pot
  • sheet pan
  • oven

Ingredients
  

Chicken

  • 1.5 lbs boneless chicken thighs
  • 1.5 cups BBQ sauce
  • 1 cup chicken broth
  • 1/4 cup red onions (sliced)
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt

Vegetables

  • 4 cups broccoli florets
  • 4 pieces corn on the cob
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Meanwhile, place the chicken in the Instant Pot and pour in chicken broth, half of the BBQ sauce, red onions, and seasonings
  • Seal the lid and set the timer for 35 minutes and cook on the medium setting
  • Next, place the broccoli and corn on a sheet pan and sprinkle with garlic powder, paprika, and salt. Coat it with olive oil. Bake in the oven for 12-15 minutes
  • After the chicken cooks, follow the manufacturer's instructions to carefully release the steam and open the lid
  • Drain the chicken broth and use two forks to shred the chicken. Then, pour over the leftover BBQ sauce and mix it all together
  • Serve the shredded chicken with the roasted broccoli and corn
  • optional: Enjoy with a side salad

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Frequently Asked Questions

Can I use frozen chicken?

Yes, absolutely, you’ll just have to adjust the cooking time accordingly to make sure it cooks thoroughly, approximately an additional 10 extra minutes per pound when using frozen meats. 

Can I reheat Instant Pot BBQ Chicken in the microwave?

Yes, you can reheat it in the microwave or on the stovetop.

Can I use any type of BBQ Sauce?

Yes, you can use any type of BBQ Sauce. There are many different flavors such as the traditional tangy flavors that is tomato based, smoky bbq sauce that comes from smoked paprika or liquid smoke, spicy bbq sauce that has a kick to it from cayenne pepper, or honey bbq sauce that is sweet from the addition of honey. 

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Healthy Breakfast Pizza

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

This breakfast pizza is a delicious and satisfying way to start your day. You’ll feel energized and ready to tackle whatever comes your way. And let’s face it, breakfast pizza is just plain fun to eat and it’s a healthy pizza!

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Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Why We Love Breakfast Pizza

  • Breakfast pizza can be a healthy pizza, if you choose nutritious ingredients. Start with a whole grain crust and lots of vegetables to boost the nutrients in your pizza.

  • Prepping it in advance makes it convenient for you to have a healthy option readily available for the mornings. You can store it in the refrigerator or freezer and just heat it up quickly for busy mornings when you don’t have time to prepare breakfast in the mornings.

  • Making it ahead of time also allows you to control the portion size especially if you’re trying to manage your calorie intake and maintain a balanced diet.

  • You also have the flexibility to add a variety of toppings such as eggs, sausage, cheese, vegetables, and herbs you have on hand.

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need

  • Crust: We used a pre-made crust such as naan bread to help with portion control. You can also use pita bread or flatbreads as an option. It just depends on how thick you want your crust

  • Sauce: For the base of your toppings, you can spread tomato sauce. Other options you can use are pesto sauce or just even leave it bare with no sauce

  • Vegetables: We used bell peppers, red onions, and sliced tomatoes because of their nutrients and bright colors. However, feel free to spinach, sliced mushrooms, and even sliced zucchini.

  • Protein toppings: Since it’s breakfast pizza, we had to top it off with an egg, but you can easily add chopped breakfast sausage, bacon pieces, or even slices of prosciutto would be a delicious option

  • Cheese: opt for low-fat cheese or just make sure you only use a balanced portion of cheese to keep the fat and calorie content of your pizza in check. Mozzarella, feta cheese, and gruyere are great options

  • Herbs and spices: To add more flavor, sprinkle in some herbs and spices such as garlic powder, basil, oregano, or red pepper flakes. These ingredients add a layer of extra flavor without adding extra calories

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

How to Make Breakfast Pizza

  1. Preheat the oven to 400F. Slice up your toppings as needed.

  2. Spread the base of the crust with tomato sauce.

  3. Crack the egg in the middle of each crust. Assemble the sliced veggies around the egg.

  4. Place the crust on a sheet pan and bake it in the oven for 15-20 minutes until the eggs are firmly set.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Breakfast Pizza

  • Use a good quality crust as it is the foundation of any great pizza. We used a pre-made crust to help with the time of prep.

  • Consider how you want your eggs cooked. If you like it runny, you can crack them directly into the pizza before you bake them. However, if you prefer firmer eggs, you can cook the eggs separately and then add them as a topping after the pizza cooks.

  • Experiment with different toppings. Instead of eggs, you can use smoked salmon and use cream cheese as your sauce base. Instead of a savory breakfast pizza, you can also make a sweet version such as a fruit breakfast pizza by using fruit and nut toppings, and maple syrup.

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

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Breakfast Pizza

Healthy Breakfast Pizza in less than 20 minutes. Start your day with a tasty bite!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • sheet pan
  • oven (or toaster oven/Air Fryer)

Ingredients
  

  • 2 large naan bread (or flatbread, 6 inches wide)
  • 1/4 cup red bell peppers (sliced)
  • 1/4 cup red onions (sliced)
  • 2 large eggs
  • 1/2 cup shredded mozzarella cheese
  • 2 tablespoons tomato sauce (optional)
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon salt

Instructions
 

  • Pre-heat the oven 400F. Use a spoon to spread the tomato sauce across the naan bread. Place the naan bread on a sheet pan.
  • Crack two eggs in the middle of each naan bread. Assemble the sliced bell peppers, onions, around the egg. Sprinkle with the seasoning.
  • Bake in the oven for about 15-20 minutes until the egg whites are firmly set and fully cooked. After it cooks, use a knife to cut it in half

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Frequently Asked Questions

Is breakfast pizza healthy?

It can be healthy if made with nutritious ingredients. The key to keeping it healthy is limiting high fat, high fat, and high sodium ingredients and portion control.

Can breakfast pizza be frozen?

Yes, you can freeze breakfast pizza. Just make sure it is stored in tight plastic wrap in an airtight container. It’s best to use it up within 3 months for the best quality.

How do you reheat breakfast pizza?

You can place it in the oven at 350F for 5 to 7 minutes or you can just microwave it for 1-2 minutes

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April 24 Weekly Meal Plan

Round plate with rice, beef, cucumber and tomato

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

Set Your Pace

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

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

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

Meal Prep Run Down

  1. First, prepare the Pineapple Beef Teriyaki in the Instant Pot.

  2. Next, make all the items that require the oven such as the sweet potato toast, sweet potato egg frittata, and carrot muffin bar.

  3. Then, prepare all the items that require the stovetop such as the pan-fried pork chops, sauteed red cabbage, and shrimp

  4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

  • Evenly divide meals according to the serving size

  • Let all items cool before placing them in the refrigerator

  • Keep all items refrigerated under 40F until ready to eat or reheat

  • Breakfast: Both meals can be reheated in the microwave

  • Lunch: The sweet potato can be reheated in the microwave. Serve the shrimp and salad items chilled

  • Dinner: Both meals can be reheated in the microwave, serve the cucumber and tomatoes chilled

Extra Flavors and Substitutions

  • Egg Frittata: Feel free to add whatever herbs you have on hand.

  • Pineapple: Feel free to use fresh or frozen. To make it crushed, you can use a food processor to blend it into a crushed consistency.

  • Cabbage: You can also use regular green cabbage if you can’t find red cabbage.

  • 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 them for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save it for later use.

  • 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