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Sept 26 Weekly Meal Plan

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

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

Set Your Pace

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

Meal Prep Run Down

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

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

Assembly Tips

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

Extra Flavors and Substitutions

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

Extra Leftover Ingredients Not Used

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

What Else

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

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Italian Chicken Recipe with Green Beans and Almonds

italian chicken

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

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Round plate with grilled chicken and green beans with almonds.

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

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

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

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

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

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

Ingredients You’ll Need

  • Protein: We used boneless chicken thighs but you can also use chicken breasts or chicken tenderloins
  • Italian salad dressing: We used this to marinate the chicken
  • Green Beans: You can also use asparagus or cauliflower
  • Almonds: You can also use pecans or walnuts
  • Balsamic Glaze: This is used to season the green beans
Glass meal prep containers storing grilled chicken, green beans, and almonds.

How to Make Grilled Italian Chicken

  • Preheat the oven to 400F.
  • Marinate the chicken with the Italian salad dressing.
  • Meanwhile, heat a grill pan on medium-high heat and grill the chicken on each side for a few minutes until it gets a good char.
  • Then, transfer the chicken to a sheet pan and let it finish baking in the oven.

How to Saute Balsamic Green Beans

  • While the chicken is cooking, boil the green beans for a few minutes to help them get tender. Then remove them from the pot with a slotted spoon.
  • Add oil to a heated pan and add the green beans and almonds.
  • Then, drizzle it with balsamic glaze and mix it all together.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Marinades

  • Most vinaigrette salad dressings contain an acidic component such as vinegar or lemon juice. The acid will help tenderize tougher cuts.
  • So you can marinate your tougher cuts for a few hours or overnight in a refrigerator in a sealed plastic bag.
  • For more tender cuts such as fish, you just need to brush them with a marinade right before cooking to add flavor.
Chicken & Green Beans

Italian Chicken with Green Beans and Almonds

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

Equipment

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

Ingredients
  

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

Instructions
 

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

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Grilled Salmon with Watermelon Salad

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Frequently Asked Questions

How long should I marinate the chicken?

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

How to serve grilled chicken?

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

Can I bake my marinated chicken without grilling it?

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

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Crispy Air Fryer Chicken Drumsticks

Air Fried Chicken

Enjoy “Fried Chicken” without the mess of a deep-fryer. Learn how to make these fried chicken drumsticks using the Air Fryer and not have to deal with all the oil and mess of traditional deep-fried chicken.

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Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

We Love these Air Fried Chicken Drumsticks for These Reasons

  • No Need for a crazy amount of oil, so there is less guilt eating them because it’s a healthier version of this comfort food

  • The chicken still turns out golden brown and crunchy on the outside, and still juicy and moist on the inside

  • You can make it for yourself, but also treat your family and friends to this delicious meal

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Ingredients You’ll Need

  • Chicken Drumsticks: We used drumsticks because they turn out moist and juicy. However, you can also use chicken thighs. If you want to keep it lean, you can use chicken tenderloins.

  • Eggs and Milk: This will help bind the breadcrumbs to the chicken.

  • Breadcrumbs: We used regular bread crumbs, but you can also use panko breadcrumbs.

  • Vegetables: We used budget-friendly vegetable sides such as yellow squash and zucchini.

  • Seasonings: We kept it simple with paprika, garlic powder, and salt. However, feel free to add other seasonings such as cayenne for a little heat and Italian seasoning if you like herb flavors.

  • Oil: Spray the chicken with oil so that it can get crispy in the Air Fryer. You can also use cooking spray.

Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

How to Make Air “Fried” Chicken Drumsticks

  1. First, prepare your egg wash by mixing together the eggs and milk. Next, prepare the breadcrumbs on another plate and season it.

  2. Start dipping the chicken in the egg wash, followed by dredging them in the breadcrumbs. Make sure they are fully coated.

  3. Spray the chicken with cooking spray and place them in the Air Fryer. Cook them until they are golden brown and crispy.

  4. Halfway through the cooking process, be sure to flip them over so that they evenly cook and get crispy on all sides.

Reference the recipe card below for detailed instructions.

Glass meal prep container with crispy Air Fryer chicken with sliced yellow squash and zucchini.

Meal Prep Tips for Air “Fried” Chicken Drumsticks

  • Other cook methods: If you don’t have an Air Fryer, you can bake it in an oven at 425F for 40-45 minutes until it is crispy.

  • To serve: Serve with a side of mashed potatoes, creamy caesar salad, rice pilaf, or other vegetable options such as green beans or asparagus.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • To Reheat: The chicken can be reheated in the microwave, but it might get soggy. So you can reheat it in the Air Fryer at 360F for 2 to 3 minutes until it is warmed through.

Glass meal prep containers with crispy Air Fryer chicken with sliced yellow squash and zucchini.

air fryer chicken

Crispy Air Fryer Chicken with Squash and Zucchini

Use your Air Fryer to make crispy fried chicken for your next comfort fix.
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Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • Air Fryer

Ingredients
  

Chicken

  • 4 chicken drumsticks
  • 1 large egg
  • 1/2 cup milk
  • 1 cup breadcrumbs
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil (or cooking spray)

Vegetables

  • 1 yellow squash
  • 1 zucchini
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 teaspoon olive oil (or cooking spray)

Instructions
 

Chicken

  • In a mixing bowl, mix together the eggs and milk. Add breadcrumbs to a large plate and sprinkle with the seasonings.
  • Start with dipping the drumsticks in the egg wash. Next, dredge them in the breadcrumbs, making sure that they are fully coated. Spray the chicken with cooking spray and place them in the Air Fryer basket.
  • Cook the chicken at 360F for 20 minutes until it reaches an internal temperature of 165F. (Using tongs, flip them half way through the cooking process so that the drumsticks can get golden brown and crispy all around)

Vegetables

  • Meanwhile, slice the squash and zucchini into 1/4 inch half coins. Season them and spray them with cooking oil.
  • After the chicken has cooked, remove them from the air fryer basket and place the vegetables in the basket. Cook them for 8-10 minutes at 360F.

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Frequently Asked Questions

Is Air Fryer Fried Chicken healthy?

Cooking the chicken in the Air fryer is healthier than cooking it in a deep-fryer. When cooking it in the deep fryer, extra oil seeps into the breading while it cooks because it is fully submerged in oil. You can also make this recipe more healthy if you want to use lean meat such as chicken breast or tenderloins.

How do I make the chicken crispy in the air fryer?

Be sure not to overcrowd your Air Fryer. You want to make sure that enough hot air circulates each chicken drumstick. You can also pre-heat your air fryer for a few minutes before placing the chicken inside the basket so that the basket is already nice and hot.

How long can I store Air Fried chicken?

You can store it in an air-tight container in the refrigerator for up to 3 days. To reheat, we recommend heating it up in the air fryer at 360F for 2 to 3 minutes. It can also be reheated in the microwave, but it may not be as crispy.

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Cinnamon Toast Quinoa Crunch with Strawberries

breakfast quinoa

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients!

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breakfast quinoa

Why we enjoy this sweet quinoa breakfast for meal prep

While we often enjoy quinoa as a stand-in for rice at dinner time, we’re sharing the love for this superfood and giving it a deserved spot at our table as a healthy breakfast option

  • It is super nutritious just like oatmeal. It’s high in protein and contains high fiber, it is gluten-free, and easy to digest.

  • This breakfast quinoa is a great vegetarian, gluten-free option for breakfast.

  • It’s super fluffy and you can dress it up with whatever toppings and other nutritious fruits you enjoy.

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What You’ll Need to Prepare Quinoa for Breakfast

  • Quinoa: Use any color you have on hand.

  • Fresh Fruit: We used strawberries, but any kind of fruit will work just fine.

  • Dried Fruit: We mixed in raisins for added texture, but you can any dried fruit or even toasted coconut.

  • Nuts: We used Pecans, but other options include chopped walnuts or almonds

  • Spices: Cinnamon, nutmeg, or hazelnut will work.

  • Honey: You can also use maple syrup, agave nectar, and even add a dash of vanilla.

  • Oil: We used olive oil to help toast the pecans, but you can also use coconut oil.

Bowl with quinoa and strawberries.

How to Prepare Quinoa for a Healthy Breakfast

  1. Boil water and add the quinoa. Lower the heat to low medium and cover the pot with a lid.

  2. Let the quinoa simmer and cook until it is fluffy.

  3. Meanwhile, add oil to a saute pan and toast the pecans. After the quinoa cooks, add it to the pan.

  4. Mix in the cinnamon, raisins, and honey.

  5. Top it off with fresh strawberries.

Reference the recipe card below for detailed instructions.

Bowl with quinoa and strawberries.

Meal Prep Tips for Breakfast Quinoa

  • Cooking Tip: Rinse your quinoa before cooking it because it has a coating that can make it taste bitter or soapy. If it still appears watery after 10-15 minutes, remove the lid to cook it until the water fully absorbs.

  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days.

  • To Reheat: Heat them in the microwave until they warm through.

  • Extra Ingredients: If you have leftover quinoa, mix it in with your scrambled eggs or use it as a filling for omelettes. Add it to soups or chili, use it instead of rice for fried rice, or as a salad topper instead of croutons.

Glass meal prep containers storing quinoa and strawberries.

Breakfast Quinoa

Cinnamon Toast Quinoa Crunch with Strawberries

Tasty breakfast quinoa recipe with toasted nuts and dried fruit that taste just like cinnamon toast!
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • boiling pot
  • saute pan
  • spatula

Ingredients
  

  • 2/3 cups dry quinoa
  • 1.25 cups water
  • 1 tablespoon olive oil
  • 2 tablespoons raisins
  • 2 tablespoons pecans (chopped)
  • 3 tablespoons honey
  • 1/4 teaspoon cinnamon powder
  • 1 cup strawberries

Instructions
 

  • Boil the water and add the quinoa. Lower the heat to low medium and let it cook for about 15 minutes covered. Afterward, fluff it with a for,k
  • Next, add olive oil to a saute pan and toast the pecans for about a minute. Add the cooked quinoa and sprinkle with cinnamon.
  • Add the raisins and drizzle the quinoa with honey. Mix it all together.
  • Top off the quinoa with fresh strawberries.

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Oven Baked Oats with Apricots and Berries

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Frequently Asked Questions

Is quinoa a grain?

Quinoa is actually a seed but it is known for its grain-like texture and can be prepared and eaten like a grain.

What does quinoa taste like?

Quinoa is mildly nutty in flavor and can be flavored for both sweet and savory dishes.

Is quinoa good for diabetics?

Quinoa can be beneficial for people with diabetes because it has fiber and protein which can both contribute to helping keep blood sugars under control. It also has a lower glycemic index than white rice making it a great substitute.

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Salmon Salad Stuffed Avocado

wood plate with avocado topped with salmon salad and celery sticks

Here’s an easy recipe, no-cook meal using canned salmon and avocados. This is a great low-carb meal that will keep you full and fill you with many nutrients you need to get you through the day.

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Wood plate with avocado stuffed with salmon salad and celery sticks.

Canned salmon is one of the most valuable pantry staples anyone should have on hand. This meal is full of omega-3 fatty acids from both avocado and salmon. It’s mixed with fresh apples and crispy veggies in a spicy sriracha mayo sauce.

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To Make this Easy Recipe For Salmon Stuffed Avocado, You’ll Need

  • Canned Salmon: If you can’t find canned salmon, you can also use canned tuna

  • Red Onions: You can also use yellow onions, white onions, or shallots

  • Red Bell Pepper: Feel free to use any color of bell peppers

  • Green Onions: You can use any fresh herbs such as chives or basil

  • Green Apple: You can also use red apples and even pears for this recipe

  • Dijon Mustard: Use regular yellow mustard if that is all that you have or spicy brown mustard

  • Mayonnaise: If you want to increase your protein intake you can also use greek yogurt

  • Sriracha: This is optional if you don’t prefer spicy food

  • Avocados: If you don’t have any avocados, you can stuff bell pepper halves or use this salmon filling in lettuce wraps or just on top of salads

  • Celery sticks: You can use any fresh vegetables to enjoy this dish such as baby carrots or sliced zucchini or squash

  • Spring mix: Pick any salad mix of your choice

Wood plate with avocado stuffed with salmon salad and celery sticks.

How to Assemble Stuffed Salmon Salad

  1. Dice up all of your vegetables into small squares.

  2. In a mixing bowl, add the canned salmon and diced veggies.

  3. Mix in the dijon mustard, mayo, and sriracha.

  4. Cut the avocado in half and remove the seed. Then, top it off with the salmon mixture.

  5. Serve with a side salad and celery sticks.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with avocado stuffed with salmon salad and celery sticks.

Meal Prep Tips for Stuffed Salmon Salad

  • Protein Option: You can also use boiled eggs or shredded rotisserie chicken with this recipe

  • Ingredient Swaps: You can also use sour cream instead of mayonnaise or creme fraiche

  • Additional Ingredients: For added crunch, add nuts such as chopped walnuts, pecans, or almonds. You can also add sliced grapes

Glass meal prep containers with avocado stuffed with salmon salad and celery sticks.

salmon avocado

Salmon Salad Stuffed Avocado

A simple, no cook lunch meal that you can prepare for yourself during a busy work week in less than 10 minutes.
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Prep Time 5 minutes
Cook Time 10 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 10 oz canned salmon
  • 1/4 cup red onions (diced)
  • 1/4 cup red bell pepper (diced)
  • 2 tablespoons green onions (chopped)
  • 1 green apple (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon dijon mustard
  • 2 tablespoon mayonnaise
  • 1 teaspoon sriracha
  • 2 small avocados
  • 4 cups spring mix
  • 1 cup celery sticks

Instructions
 

  • Dice the red onions, bell peppers, and green apple into small squares. Chop the green onions.
  • In a mixing bowl, add in the canned salmon, diced veggies, green apple, mustard, mayo, sriracha, garlic powder, and salt. Mix all the ingredients together.
  • Cut the avocados in half and remove the seed. Top off each avocado half with the salmon salad. Serve with a side of crispy celery sticks

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Frequently Asked Questions

Can you eat canned salmon out of the can?

Yes, canned salmon is already cooked. Just be sure to drain the liquid.

How long can you keep canned salmon?

An unopened can of salmon can keep for about 3 to 5 years, but be sure to check the packaged expiration date. Once opened, it can be stored in an airtight container for up to 3 to 4 days.

Can you eat the bones in the canned salmon?

Yes, the canning process actually makes the salmon bones soft and digestible and can be a source of bone-building calcium.

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Beef Stir Fry with Garlicky Chinese Broccoli

beef and chinese broccoli

Try Chinese Broccoli in your next stir-fry dish. Discover how to prep this nutritious green vegetable for your next weekly meal prep.

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Round plate with steak strips and Chinese broccoli.

What is the difference between broccoli and Chinese broccoli?

  • Chinese broccoli is in the same family as broccoli, Brassica Oleracea. However, it has thick stems, small florets, and large flat leaves

  • Chinese broccoli also has a more bitter flavor than regular broccoli

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To Make Chinese Broccoli with Beef Stir Fry, You’ll Need

  • Sirloin Steak: You will want to cut your steak into thin strips so that it cooks quickly during the stir fry

  • Chinese Broccoli: If you can’t find Chinese broccoli, you can also make this recipe with broccolini or regular broccoli

  • Garlic Cloves: Use fresh garlic for this recipe. Cut them into slivers. This is what gives the “garlicky” flavor to the recipe.

  • Soy Sauce: You can also use Oyster sauce which is a syrup-like sauce used in Chinses Cuisine and made from oyster extract

  • Oil: You can cook with olive oil and also add sesame oil for extra flavor

Glass meal prep container with steak strips and Chinese broccoli.

How to prepare Beef and Chinese Broccoli Stir Fry

  1. Prepare the Vegetables: Cut the broccoli into one-inch pieces and slice the garlic into slivers.

  2. Cook the Meat: Add oil to a hot wok and saute the beef strips until fully cooked. Season with the soy sauce.

  3. Cook the Vegetables: Remove the beef strips from the wok and add the broccoli. Cook the Chinese broccoli until they get tender, then add the garlic slivers and cook until they are toasted.

  4. Add back the beef: Add the beef strips back to the wok and drizzle with sesame oil.

Reference the recipe card below for detailed instructions.

Round plate with steak strips and Chinese broccoli.

Meal Prep Tips for Beef and Chinese Broccoli Stir Fry

  • Shopping: When buying Chinese broccoli, avoid selecting the ones with flower blossoms because they will be less tender

  • Prepping: Wash the broccoli thoroughly because it can be sandy and have loose dirt. Trim the bottom of the stems if they look dry.

  • Cook option: You can cook them directly in the stir fry, however, they are a bit tough, so you can blanch them in boiling water before cooking them in the stir fry. This will also get rid of some of the bitterness.

  • To serve: Serve with steamed rice or cauliflower rice for a low-carb option.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality. Perfect for weekly meal prep.

Round plate with steak strips and Chinese broccoli.

Beef Stir Fry

Beef Stir Fry with Garlicky Chinese Broccoli

A low-carb beef stir fry with garlicky Chinese broccoli that is light, fresh, and delicious!
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • tongs

Ingredients
  

  • 12 oz sirloin steak (thinly sliced strips)
  • 6 oz chinese broccoli
  • 2 garlic cloves (peeled and sliced into slivers)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the broccoli bottom stems (about 1 inch) and discard. Then, roughly chop the rest of the broccoli into 3 inch lengths.
  • Add olive oil to a wok on medium-high heat and saute the beef strips. Season with soy sauce and cook until they are golden brown and fully cooked (about 5 to 7 minutes). After they cook, scoop them out of the wok and set them aside.
  • Next, add the Chinese broccoli to the wok and saute them for about 3 to 5 minutes until the broccoli is soft and tender. If they are still a bit tough, add a dash of water to help steam the broccoli.
  • Then, add the garlic slivers and stir them around until they are toasted. Finally add back the beef strips. At the end, drizzle with sesame oil and mix well

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Frequently Asked Questions

Can Chinese broccoli be eaten uncooked?

Yes, the leaves, stalks, and florets can be prepped and eaten raw in many dishes such as salads or slaws.

How long does Chinese broccoli last?

It can be stored unwashed in an open plastic bag in the fridge for about 7 to 10 days.

Where can I buy Chinese broccoli?

You can find it in most Asian specialty stores.

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Pineapple BBQ Chicken and Cauliflower Rice

pineapple bbq chicken

Baked Pineapple BBQ Chicken with Creamy Coconut Cauliflower Rice is a delicious weeknight dinner idea you’ll love.

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Round plate with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

We grew up in a household eating cuisines with tropical flavors. Fruit was often part of savory dishes. I guess you can say it was a great way to sneak fruit into our meals!

For this recipe, we used basic ingredients that we already had on hand and prepped them in a way to create a yummy, sweet, sour, and savory flavor combination. Perfect for a weeknight dinner idea.

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Here’s What You’ll Need for Baked Pineapple BBQ Chicken

  • Chicken Breasts: We used thinly sliced chicken breasts so that they can cook faster and cut down the prep time. You can also use chicken tenderloins for this recipe

  • Pineapple: We often have frozen pineapple on hand for smoothies, but you can also use canned or fresh pineapple

  • BBQ Sauce: Use your favorite pre-made bbq sauce such as honey or hickory smoke flavor

  • Red Onions: You can also use yellow or white onions, but we like using red onions to add color

Round plate with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

How to Make Pineapple BBQ Chicken

  1. Preheat the oven to 400F.

  2. Place the chicken in a baking dish and coat it with the bbq sauce.

  3. Add the pineapple chunks and red onions on top.

  4. Sprinkle the chicken with the seasonings.

  5. Bake everything in the oven for 20-25 minutes until the chicken is fully cooked.

Reference the recipe card below for detailed instructions.

Glass meal prep container with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

What to Serve with Baked Pineapple BBQ Chicken?

  • We wanted to keep the meal tropical, so we served it with creamy coconut cauliflower rice.

  • While the chicken bakes, saute cauliflower rice on medium-high heat. Add the coconut milk and seasonings and cook until the sauce thickens.

  • After the chicken cooks, serve it on top of the cauliflower rice and garnish it with freshly chopped cilantro.

Glass meal prep containers with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

bbq pineapple chicken

Pineapple BBQ Chicken and Coconut Cauliflower Rice

Sweet and Savory Oven Baked Pineapple Chicken served with a Creamy Coconut Cauliflower Rice is a delicious and tropical dish that you'll enjoy during your work week.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • tongs
  • spatula
  • baking dish
  • oven

Ingredients
  

Pineapple BBQ Chicken

  • 12 oz chicken breasts (thinly sliced)
  • 1 cup pineapple (frozen)
  • 3/4 cup bbq sauce
  • 1/4 cup red onions (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Coconut Cauliflower Rice

  • 2 cups cauliflower rice (frozen)
  • 1/4 cup coconut milk
  • 1/4 cup cilantro (chopped)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. Place the chicken in a baking dish. Coat the chicken with bbq sauce. Top it off with the pineapple and red onions. Sprinkle it with the seasonings.
  • Bake in the oven for 20-25 minutes (flipping the chicken halfway through). Cook until it reaches an internal temperature of 165F.
  • Meanwhile, add oil to a saute pan on medium high heat and saute the cauliflower rice for about 3 to 4 minutes until it heats through and softens. Pour in the coconut milk and add the seasonings. Continue to stir until the sauce thickens.
  • After the chicken cooks, serve it with the cauliflower rice and top it off with freshly sliced cilantro. Enjoy this tropical delight!

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Frequently Asked Questions

What can I use instead of bbq sauce?

If you don’t like bbq sauce, you can mix together soy sauce with lemon and honey and marinate the chicken with it. For this recipe, mix together 2 tbsp soy sauce, 1 tbsp of lemon, and 1 tbsp of honey.

What can I serve with pineapple bbq chicken?

You can serve it with regular roasted cauliflower, mashed potatoes, or rice pilaf.

What if I don’t have pineapple?

Mango and oranges will also work well because they also have the tangy flavors that pineapple has and will work well with the sweetness of the bbq sauce.

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Oven Baked Orange Ginger Salmon and Snow Peas

ginger salmon

Honey Glazed Ginger Salmon and Roasted Snow Pea recipe that comes together in less than 20 minutes in one pan!

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Round plate with baked salmon and snow peas served with a side of sliced oranges.

Flavor Highlights

We often use lemon to add the citrus component to seafood recipes, but switch it up and try oranges instead. The flavor will definitely surprise you! Pairing it with ginger and honey will become your new favorite flavor combination.

The PrepYoSelf Newsletter

To Prepare This Sheet Pan Salmon Recipe You’ll Need

  • Salmon: Use fresh salmon or frozen filets. If using frozen filets, be sure you thaw them out in the refrigerator in advance prior to baking.

  • Snow Peas: If you can’t find snow peas, you can use snow peas or other green vegetables such as green beans or asparagus.

  • Ginger and Garlic: If you don’t want to peel and mince your own ginger and garlic, there are packaged options that come in a paste or are already pre-minced that you can buy. You can also use powdered ginger or garlic if you already have it on hand.

  • Red Onions: You can also substitute with shallots or green onions.

  • Oranges: Feel free to add orange zest to the sauce.

  • Soy Sauce: Use lower-sodium soy sauce if you can.

  • Honey: You can also use maple syrup or agave nectar.

Round plate with baked salmon and snow peas served with a side of sliced oranges.

Easy Recipe Steps to Make Glazed Ginger Salmon & Snow Peas

  1. Preheat the oven to 400F.

  2. Whisk together your marinade in a small bowl.

  3. Place the salmon and snow peas on a sheet pan.

  4. Top the salmon with garlic, ginger, and red onions.

  5. Drizzle the marinade over the salmon and snow peas

  6. Bake everything in the oven for about 12 to 15 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

Meal Prep Tips for Honey Glazed Ginger Salmon

  • Other Cook Method: You can make this in a toaster oven or even in the Air Fryer (360F for 8 to 10 minutes).

  • To reheat: Reheat it in the microwave until it is warm. (about 2 minutes depending on your microwave settings).

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • To Serve: Feel free to serve this with a side of rice pilaf or cauliflower rice.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

orange ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

Sweet, sticky, and savory baked salmon with roasted snow peas all made in one sheet pan.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 oz salmon
  • 8 oz snow peas
  • 1 orange (juiced)
  • 2 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 tablespoon ginger (minced)
  • 1 tablespoon garlic (minced)
  • 1/4 cup red onions (diced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small bowl, mix together the juice of an orange, soy sauce, and honey.
  • Place the salmon and snow peas on a sheet pan. Top the salmon with minced ginger and garlic. Top the snow peas with the diced red onions. Then, drizzle the marinade over both the salmon and veggies.
  • Bake in the oven for about 12 to 15 minutes. Enjoy with a side of sliced oranges for a refreshing palate cleanser!

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Frequently Asked Questions

Are sugar snap peas and snow peas the same?

Snow peas are flatter, while sugar snap peas are more rounded. However, both have similar flavors and nutritional profile.

What temperature should salmon be cooked at?

USDA recommends cooking fish to an internal temperature of 145F.

Is it okay to eat the skin on salmon?

Yes, while salmon is known to provide healthy fats, much of that skin is also stored in the skin and is a good source of omega 3s.

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Sweet Potato BLT and Side Salad

sweet potato blt

This classic twist on a BLT is a great option for your next lunch meal prep. Switch out your bread with nutritious sweet potato slices and you get a combo of sweet and savory flavors in every bite!

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Round plate with sweet potato slices with bacon, tomato, and salad mix for lunch meal prep.

We love this Sweet Potato BLT for so many reasons

  • It uses budget-friendly ingredients. You can add different toppings to make it more interesting and to suit your taste.

  • It’s a great way to incorporate more vegetables into your diet. Sweet potato toast is a great source of fiber, vitamins, and minerals, making them a healthy addition to your lunch meal prep

  • It’s an easy sheet pan recipe with minimal cleanup

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Basic Ingredients You’ll Need

  • Sweet Potato: Sweet potato contains nutrients that can support a healthy vision, and gut health, and is highly nutritious.

  • Bacon: We used regular bacon, but you can swap it out with turkey bacon or prosciutto slices.

  • Roma Tomato: Use any kind of tomato.

  • Spring Mix: Serve it up with your choice of lettuce mix.

  • Salad Dressing: Make your own homemade dressing or pick your favorite pre-made dressing.

Round plate with sweet potato slices with bacon, tomato, and salad mix.

How to Make Sweet Potato BLT

  1. Preheat the oven to 400F.

  2. Peel the sweet potato and slice it lengthwise into 1/4 inch slices.

  3. Coat the sweet potato slices with olive oil and season on both sides.

  4. Layer the sweet potato and bacon slices on a sheet pan.

  5. Bake them in the oven for about 10-15 minutes.

  6. Remove them from the oven and let them cool before assembling the sandwich.

  7. Note: You can also use an Air Fryer to cook your sweet potato toast at 360F for 12 to 15 minutes, flipping it halfway through.

Reference the recipe card below for detailed instructions.

Glass lunch meal prep container with sweet potato slices with bacon, tomato, and salad mix.

Meal Prep Tips for This BLT Recipe

  • Other Cook Methods: If you don’t want to mess with the oven, you can also microwave the sweet potato slices in 5-minute increments until they soften. However, it may not be as crispy. You can also bake your sweet potato slices and bacon in the Air Fryer.

  • Ingredient Tips: You can also buy pre-cooked bacon slices that you can just heat up in the microwave for a really quick meal.

  • Additions: Feel free to add sliced cheese or sliced avocado. Dress up your sandwich with your choice of condiments.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

Glass lunch meal prep containers with sweet potato slices with bacon, tomato, and salad mix.

sweet potato blt

Sweet Potato BLT and Side Salad

Switch out traditional bread otast and try sweet potato toast for your next BLT sandwich
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 1 medium size sweet potato
  • 3 slices bacon
  • 1 Roma tomato (sliced)
  • 4 cups spring mix
  • 4 tablespoons choice of salad dressing
  • 1/4 teaspoon garlic powder
  • 1.4 teaspoon paprika
  • 1.4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Peel and slice the potato lengthwise into 1/4 inch thick slices (need at last 4 slices).
  • Place the sweet potato slices and bacon on a sheet pan. Season the sweet potato on both sides with the garlic powder, paprika, and salt. Coat the sweet potato with olive oil on both sides.
  • Bake the sweet potato and bacon in the oven for about 10-15 minutes until the sweet potato is tender and the bacon is crispy.
  • Remove the sheet pan from the oven and let the ingredients cool. Layer the bacon and sliced tomatoes in between two sweet potato slices. Serve with a side salad and choice of salad dressing.
  • Note: You can also use an Air Fryer to cook your sweet potato toast at 360F for 12 to 15 minutes, flipping it halfway through.

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Frequently Asked Questions

What is the difference between a sweet potato and a yam?

Yams are usually grown in different parts of the world, while sweet potatoes are grown in the United States. Sweet potatoes have tapered ends, have smooth flesh, and taste sweet and moist. Yams are usually cylindrical and have rough, dark, hairy flesh, and usually more starchy and dry.

How to store sweet potatoes?

Keep them in a well-ventilated container in a cool, dark, and dry area such as your pantry or back corner of your kitchen countertop. They usually can keep for a month.

Is turkey bacon healthier than regular bacon?

Turkey bacon has slightly fewer calories and fat than pork and can be a good option for those that can’t eat pork. However, it is still processed with more sugar and preservatives than regular bacon. Both options can be enjoyed in moderation.

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Sept 19 Weekly Meal Plan

sausage pumpkin pasta

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. Preheat the oven to 400F.
  2. First, prepare the acorn squash and the balsamic chicken on sheet pans and start baking them in the oven.
  3. Next, mix together the egg mixture for the sausage egg muffins and the batter for the pumpkin muffins. Scoop the egg mixture and muffin batter into the muffin tins. Place them in the oven to bake.
  4. Afterward, start preparing the items that require the stovetop. Boil the pasta and start cooking the chicken soup.
  5. While the chicken soup is simmering, start preparing the meat sauce for the acorn squash.
  6. By this time, the pasta should be finished boiling and you can start preparing the chicken sausage pasta.
  7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

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

Extra Flavors and Substitutions

  • Strawberries: You can substitute with raspberries
  • Chicken Breasts: You can also use chicken tenderloins or boneless chicken thighs
  • Chicken Sausage: You can also use your choice of sausage for the pasta, such as pork or turkey
  • Spinach: You can also use baby kale
  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

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