Author: admin

Posted on by — Leave a comment

Baked Pine Nut Crusted Tilapia with Spinach

pine nut fish and spinach

If you’re looking for a low-carb, keto-friendly meal, then you’ll enjoy this healthy baked white fish with a pinenut crust served with sauteed spinach.

This post may contain affiliate links. Read the disclosure policy.

Jump to Recipe

Pin Recipe

Similar Recipes

Round plate with baked pine nut crusted tilapia with sauteed spinach.

Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here’s a simple meal prep idea that you can prep for the week and keep you on a healthy eating track.

This baked fish is a good source of protein. Adding the pine nut crust provides a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white fish.

The PrepYoSelf Newsletter

Here’s What You Need

  • Tilapia: You can use any kind of white fish such as cod, grouper, or halibut
  • Pine Nuts: Pine nuts contain a variety of nutrients and antioxidants that can contribute to heart health
  • Spinach: Spinach is also a good source of fiber and vitamins
  • Dijon Mustard: This helps the pine nuts stick to the fish while baking and it also adds a layer of flavor
Round plate with baked pine nut crusted tilapia with sauteed spinach.

How to Bake Pine Nut Crusted Tilapia

  1. Pre-heat the oven to 400F.
  2. Pine Nut Crust: Insert nuts, chives, olive oil, and seasonings inside a plastic bag. Use a mallet or small pan to crush the pine nuts into crumbs.
  3. Prep the Tilapia: Spread dijon mustard on top of each fillet and top it off with the pine nut mixture.
  4. Bake the Tilapia: Bake it in the oven until it is fully cooked and the crust is golden brown.
  5. Spinach: Meanwhile, saute the spinach in a saute pan.

Reference the recipe card below for detailed instructions.

Glass meal prep container with baked pine nut crusted tilapia with sauteed spinach.

Meal Prep Tips for Pine Nut Crusted Tilapia

  • Air Fryer Tip: You can also cook the fish in an Air Fryer. Cook it at 400F for 7-9 minutes
  • To Serve: You can serve this dish with cauliflower rice or roasted yellow squash for additional servings of vegetables
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
Glass meal prep containers with baked pine nut crusted tilapia with sauteed spinach.
pine nut fish

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

Try this low-carb baked white fish with a pine nut crust and sauteed spinach.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 3 tablespoons pine nuts
  • 2 tablespoons chives (chopped)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon dijon mustard
  • 1 teaspoon olive oil

Spinach

  • 6 cups baby spinach
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small plastic bag, add the pine nuts, chopped chives, olive oil, paprika, garlic powder, salt. Use mallet or small pan to crush the pine nuts into crumbs.
  • Place the tilapia fillets on a sheet pan and spread the dijon mustard on top of each fillet. Sprinkle the pinenut mixture on top and pat it down, making sure the whole fillet is covered. Bake it in the oven for 12 to 15 minutes,
  • Meanwhile, add oil to a saute pan on medium-high heat and saute the spinach until it wilts. Season with garlic powder and salt.
  • After the tilapia bakes, carefully remove it from the oven and serve with the sauteed spinach

Similar Recipes

ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

salmon beet salad

Citrus Ginger Salmon Spinach Salad with Roasted Beets

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Meyer Lemon Cookie Thins

Filippo Berio Pesto

Frequently Asked Questions

What benefits do pine nuts have?

They are rich in antioxidants and anti-inflammatory compounds that promote heart health and also help improve blood glucose control.

What if I don’t have pine nuts?

You can also use chopped almonds in place of pine nuts.

What can I serve with this meal?

You can also serve this with roasted potatoes, rice pilaf, or your favorite side salad. If you want to keep it low-carb, serve it with cauliflower rice.

Posted on by — Leave a comment

Grilled Balsamic Steak Salad with Sweet Potato

balsamic steak

Some things are just meant to be just like this Balsamic Glazed Steak Salad with Savory Sweet Potato Wedges!

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

Jump to Recipe

Pin Recipe

Similar Recipes

Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Prepping tasty meals can be challenging, especially if you’re short on time. But meal prepping in advance can help set you up for success during the week. You’ll be able to enjoy tasty wholesome meals during your busy work week.

This steak dinner is rich in iron, Vitamin C, and fiber. Adding balsamic vinegar to the steak marinade is an easy way to add flavor to your steak. Baking the sweet potato wedges saves you from unnecessary calories from cooking it in the deep fryer.

The PrepYoSelf Newsletter

Ingredients for Easy Steak Salad and Sweet Potato

  • Steak: We splurged a bit and used NY Strip steak because of its intense and bold beef flavors. It’s not the most tender steak, but it still gives a robust flavor. However, you can use your choice of steak

  • Sweet Potato: Steak always goes well with potatoes, but we wanted to incorporate some Vitamin A which is found in sweet potatoes. It also has a lower glycemic index than regular potatoes making it carb-friendly

  • Balsamic Glaze and Seasonings: If you don’t have a balsamic glaze, you can also use a mixture of honey and soy sauce. The glaze gives the steak a good sear, char, and caramelization from grilling it on the pan

  • Salad Mix: We went with a spring mix that contains a mix of tender baby lettuce, spinach, and sometimes red and green romaine. However, you can go with whatever salad mix you have on hand

Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

How to Make Steak Salad and Baked Sweet Potato Wedges

  1. Pre-heat the oven to 400F.

  2. Prep the sweet potato by slicing it into wedges and baking them in the oven.

  3. Meanwhile, marinate the steak with balsamic glaze, olive oil, and seasonings.

  4. Heat the grill on medium-high heat. Sear the steak on each side until you reach your desired doneness.

  5. Serve the salad with your choice of salad dressing.

Reference the recipe card below for detailed instructions.

Glass meal prep container with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Meal Prep Tips for Balsamic Steak and Sweet Potatoes

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

  • Glaze: You can make your own homemade salad dressing by mixing together the following: 1/4 cup balsamic glaze, 1/4 cup olive oil, 1 tbsp honey, 1 tbsp dijon mustard, 1/4 tsp thyme, 1/4 tsp garlic powder, 1/4 tsp salt. Save it in a glass jar and store it in the fridge. It will keep well for up to 2 weeks. Just be sure to give it a shake before serving.

  • To Store: This meal can be stored in an air-tight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

steak and sweet potato

Grilled Balsamic Steak Salad with Roasted Sweet Potato Wedges

Sizzling balsamic steak dinner with roasted sweet potatoes served with a fresh green salad.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 12 oz NY strip steak (6 oz each, thinly sliced)
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon balsamic glaze
  • 2 tablespoons olive oil
  • 2 small sweet potatoes
  • 4 cups spring mix salad
  • 4 tablespoons your choice of salad dressing
  • 1/4 cup cherry tomatoes (sliced)

Instructions
 

  • Preheat the oven to 400F. Mix together the paprika, garlic powder, and salt in a small bowl.
  • Peel the sweet potato, and slice it into 1/2 inch wedges. Layer the wedges on a sheet pan and sprinkle with half of the seasoning and coat with half of the olive oil. Place the sheet pan in the oven and roast in the oven for about 20 minutes until the sweet potato wedges are crispy.
  • Meanwhile, place the steak in a mixing bowl and season with the rest of the seasoning mix. Then, drizzle it with balsamic glaze and olive oil. Mix it all around until the steak is fully coated with the seasonings and balsamic glaze.
  • Heat a grill pan on medium high heat and grill the steak on each side for about 3 to 5 minutes until you reach your desired donness.
  • Serve the steak and sweet potatoes with a side salad and your choice of salad dressing.

Similar Recipes

sweet potato blt

Sweet Potato BLT Sandwich

balsamic chicken salad

Oven Baked Balsamic Chicken Salad

chicken salad

Oven Baked Honey Mustard Glazed Chicken Salad

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Meyer Lemon Cookie Thins

Trader Joe’s Trader Giotto’s Balsamic Vinaigrette

Frequently Asked Questions

What meat compliments sweet potato?

Other than beef, chicken and pork taste delicious with sweet potatoes. 

What else goes well with sweet potato wedges?

You can serve it with baked chicken strips, deli sandwiches, or even make chili fries.

What is balsamic glaze good on?

You can drizzle this glaze on other grilled vegetables, toasted bruschetta, and even on top of juicy strawberries and as a sauce for vanilla ice cream.

Posted on by — Leave a comment

Celery & Peanut Chicken Stir Fry

peanut chicken

If you have a wok or skillet, this Celery & Peanut Chicken Stir Fry is a tasty recipe to make it in!

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

Jump to Recipe

Pin Recipe

Similar Recipes

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Stir Fry is one of our favorite meal prep methods because it’s fast and you can make everything in one skillet.

The PrepYoSelf Newsletter

What is Stir Fry?

  • It’s a quick meal prep method to combine vegetables and protein in a single dish and is relatively healthy

  • The key to a successful stir fry is frying small pieces of food in a large pan over high heat

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Stir Fry

  • Start with the protein to get a good sear

  • Avoid overcrowding the pan

  • Add the vegetables at the end so they don’t get mushy

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Protein: We used boneless chicken thighs cut into small pieces, but you can also use seafood such as shrimp and beef for your protein in stir fry.

  • Vegetables: We cut up celery, carrots, red onions, and green onions. They were all thinly sliced for fast cooking.

  • Peanut sauce: We blended together peanut butter, soy sauce, garlic powder, lime juice, and sesame oil.

How to Make Easy Peanut Chicken Stir Fry

  1. In a small bowl, whisk together the peanut sauce until it is well blended.

  2. Add oil to a hot wok and saute the chicken until it fully cooks and turns golden brown.

  3. Next, add the sliced vegetables and stir them around for a few minutes until they are tender.

  4. After everything cooks, pour in the peanut sauce and stir until everything is fully coated.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Peanut Chicken Stir Fry

  • To Serve: Serve this with steamed rice or soba noodles. If you want to keep it low carb, you can serve it with cauliflower rice or in a large lettuce wrap.

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

  • To Reheat: Warm it up in the microwave until it is heated through.

chicken stir fry

Peanut Chicken Celery Stir Fry

Savory Peanut Chicken Stir Fry with Crispy Celery Sticks made in less than 20 minutes.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs (cut into one inch cubes)
  • 1 cup celery sticks (thinly sliced)
  • 1 cup carrots (thinly sliced)
  • 1/4 cup red onions (thinly sliced)
  • 1/4 cup green onions (thinly sliced)
  • 1 tablespoon olive oil

Peanut Sauce

  • 2 tablespoon peanut butter
  • 2 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 lime (juiced)
  • 1 teaspoon sesame oil

Instructions
 

  • In a bowl, whisk together the peanut sauce until well blended.
  • Add olive oil to a wok on medium high heat and saute the cubed chicken pieces for about 7 to 10 minutes until it fully cooks and turns golden brown.
  • Next, add the sliced onions, green onions, celery, and carrots and continue to stir for another 2 to 3 minutes.
  • Then, add the peanut sauce to the wok and stir until the chicken is fully coated with the sauce.

Similar Recipes

broccoli beef

Ground Beef and Broccoli Stir Fry

tofu stir fry

Tofu and Veggie Stir Fry

beef and chinese broccoli

Garlicky Beef Stir Fry

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Trader Joe’s Meyer Lemon Cookie Thins

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

How to cut vegetables for stir fry?

It is best to cut the vegetables into small pieces so that it cooks quickly on high heat.

What can I use to cook stir fry if I don’t have a wok?

You can also use a saute pan or skillet.

What can I eat with a stir fry?

If you want to keep it low carb, serve it cauliflower rice. Otherwise, it goes well with steamed rice or noodles.

Posted on by — Leave a comment

Air Fryer Sweet and Sour Chicken Wings

sweet and sour chicken wings

Who says meal prep can’t be just as tasty as takeout? Try these tasty Crispy Air Fryer Chicken Wings coated in a sweet and sour sauce!

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

Jump to Recipe

Pin Recipe

Similar Recipes

Round plate with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

Why We Love These Air Fryer Chicken Wings

The best part of this recipe is that the sauce can be easily made from common pantry staples. All you need is canned pineapple juice, ketchup, rice vinegar, soy sauce, and sugar.

Cooking the chicken wings in the Air Fryer is so simple and can be done in less than 30 minutes. You’ll have a healthier and tastier version of this classic sweet and sour-chicken take-out meal.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken: We used a mixture of chicken drummettes and flappers, but if you prefer boneless wings, you can use chicken tenderloins or chicken breast chunks.

  • Pineapple: Pineapple is often found in sweet and sour sauces because of its tangy flavors, but you can also use orange juice as a substitute.

  • Red Bell Pepper: You can use yellow or orange bell peppers as well.

  • Soy Sauce: This will help darken the sauce and add salty, savory flavors.

  • Ketchup: If you don’t have ketchup, you can use tomato paste or tomato sauce.

  • Honey: You’ll need a sweetener for the sauce. If you don’t have honey, you can also use brown sugar.

  • Cornstarch: The cornstarch will help thicken the sweet and sour sauce.

  • Garlic Powder: You can use minced garlic, but garlic powder will work just fine.

  • Olive oil: Coat the chicken with oil or spray with cooking spray so that it can get crispy in the Air Fryer.

Glass meal prep container with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

How to Make Sweet and Sour Chicken Wings

  1. In a small bowl, marinate the chicken wings with the soy sauce and garlic powder.

  2. Then, coat it with olive oil and place the chicken in the Air Fryer and cook it until it is fully cooked and crispy.

  3. Meanwhile, prepare the sweet and sour sauce on the stovetop. Add the bell peppers, pineapple chunks, pineapple juice, ketchup, soy sauce, and honey to a heated sauce pot and let it simmer for a few minutes.

  4. Add a cornstarch slurry to the sauce to thicken the sauce.

  5. After the chicken cooks in the Air Fryer, top them off with the sweet and sour sauce.

Reference the recipe card below for detailed instructions.

Glass meal prep container with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

Meal Prep Tips for Air Fryer Chicken Wings

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

  • To serve: Serve with a side of steamed rice or noodles. You can also use cauliflower rice if you prefer a low-carb option.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality. You can also keep the sauce separate from the chicken until you are ready to eat the meal, then drizzle the sauce on top of the chicken.

  • To Reheat: Both the chicken wings and sauce can be reheated in the microwave.

  • Leftover pineapple: Use them up in morning smoothies or enjoy them as a snack throughout the day.

Glass meal prep container with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

sweet and sour chicken wings

Air Fryer Sweet and Sour Chicken Wings

Crispy Chicken Wings coated in a sticky, sweet, and sour sauce without hte mess of a deep fryer.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

Chicken

  • 12 each chicken wings (flats or drumettes)
  • 1 tablespoon soy sauce
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil

Sweet and Sour Sauce

  • 1/2 cup canned pineapple (chunks)
  • 1/2 cup pineapple juice (from the can)
  • 1/4 cup ketchup
  • 1 tablespoon soy sauce
  • 2 tablespoons honey
  • 1/2 teaspoon garlic powder
  • 1 red bell pepper (cubed)

Corn starch slurry

  • 1 teaspoon cornstarch
  • 2 tablespoons water

Instructions
 

  • In a small mixing bowl, marinate the chicken wings with soy sauce, garlic powder, and olive oil. Place the chicken in the air fryer and cook for 20 minutes at 360F (flip the chicken wings halfway through the cooking process).
  • Meanwhile, prepare the sweet and sour sauce on the stovetop. Heat a saucepan on medium heat and add the red bell pepper, pineapple chunks, pineapple, juice, ketchup, soy sauce, honey, and garlic powder.
  • In a small bowl, mix together the corn starch with water to make a slurry. Add the slurry to the sauce pan and continue to heat the sauce until it thickens
  • After the chicken cooks, top it off with the sweet and sour sauce.

Notes

Note: If you do not have an air fryer, you can preheat an oven to 425F and line the wings on a sheet pan. Bake until crispy (about 35-40 minutes)

Similar Recipes

chicken fajitas

Sheet Pan Chicken Fajitas with Mango Salsa

sausage squash

Spaghetti Squash with Sausage and Peppers

pineapple bbq chicken

Oven Baked Pineapple BBQ Chicken

You Might Also Like

Chateau Ste. Michelle Columbia Valley Chardonnay

Setton Farms Dry Roasted and Salted Pistachios

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

Is sweet and sour chicken gluten-free?

Some traditional recipes first coat their chicken with flour, however, this recipe does not include flour and is a gluten-free recipe.

What can I serve with this recipe?

Pair it with steamed cauliflower rice or air fryer broccoli florets.

How can I make sweet and sour chicken wings without an air fryer?

If you don’t have an air fryer, you can bake the chicken wings in the oven for 40-45 minutes at 425F until they are golden, brown, and crispy.

Posted on by — Leave a comment

One Pot Mexican Chicken Soup

chicken soup

This Mexican Chicken Soup Recipe comes together quickly and is a flavorful and budget-friendly meal.

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

Jump to Recipe

Pin Recipe

Similar Recipes

Round bowl of chicken soup with beans, vegetables, avocado, and cilantro

Not only is this Mexican Chicken Soup Recipe full of nutrients and high in protein, it is also made with pantry-friendly and budget-friendly ingredients.

Why is This Chicken Soup Recipe Great for Meal Prep?

  • It is a one-pot recipe that helps with clean-up duties.

  • You can use any part of the chicken that you have on hand.

  • The recipe includes pantry-friendly ingredients such as beans, tomato sauce, broth, and simple seasoning.

  • You can make a large batch and freeze it.

  • You can throw in extra veggies that you have on hand.

The PrepYoSelf Newsletter

Ingredients to Make This Mexican Chicken Soup

  • Chicken: Use any cut. We used lean chicken breast, but you can also use boneless chicken thighs, chicken tenderloins, and even ground chicken.

  • Beans: We used pinto beans, but you can also use kidney beans or black beans.

  • Tomato Sauce: If you don’t have tomato sauce, you can use leftover marinara sauce, tomato paste, or even freshly diced tomatoes.

  • Vegetables: The great thing about this recipe is that you can use any kind of vegetables you have on hand, whether they are fresh, frozen, or canned.

  • Broth: We used chicken broth, but you can also use vegetable broth.

  • Toppings: We topped ours off with sliced avocado for an added healthy fat and chopped cilantro for fresh herb flavors.

Round bowl of chicken soup with beans, vegetables, avocado, and cilantro

Simple Steps for this One Pot Mexican Chicken Soup

  1. Heat your soup pot and saute the onions until they soften.

  2. Next, add the chicken, tomato sauce, broth, ad seasonings.

  3. Bring the liquid to a boil. After it reaches a boil, lower the head and simmer with a cover on the pot.

  4. Simmer until the chicken is fully cooked and is fork tender.

  5. Remove the chicken from the broth and shred it into small pieces.

  6. Add the chicken back to the pot, along with the vegetables and beans and let it simmer for a few more minutes.

  7. Top off the soup with sliced avocado and fresh cilantro.

Reference the recipe card below for detailed instructions.

Glass meal prep container of chicken soup with beans, vegetables, avocado, and cilantro

Meal Prep Tips for One Pot Mexican Chicken Soup

  • Ingredient Swaps: Make it vegetarian/vegan by omitting the chicken and just adding more beans and using vegetable broth. Make it keto by eliminating the corn and using non-starchy vegetables such as celery, zucchini, or yellow squash.

  • Leftover Leverage: Leftover uncooked chicken breasts can be frozen and saved for another recipe. You can also use it as a salad topping or make it into a chicken salad. Cilantro can be used up in scrambled eggs or added to salsa.

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

Glass meal prep containers of chicken soup with beans, vegetables, avocado, and cilantro

chicken soup

One Pot Mexican Chicken Soup

Hearty and filling Mexican Chicken Soup Recipe that can be made ready in less than 30 minutes!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • soup pan

Ingredients
  

  • 1 tbsp olive oil
  • 1/4 cup red onions (diced)
  • 6 oz chicken breasts
  • 1 cup tomato sauce
  • 2 cups chicken broth
  • 1 cup corn (frozen)
  • 2 cups pinto beans (drained)
  • 1 red bell pepper (diced)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 avocado (sliced)
  • 2 tablespoons cilantro (chopped)

Instructions
 

  • Add oil to a soup pan on medium high heat and saute the onions until they soften. Next, add the chicken, tomato sauce, broth, and seasonings.
  • Bring the liquid to a boil. Once it boils, lower the heat to low medium and cover the pot with a lid. Let it simmer for 25 minutes until the chicken it is fork tender and shreds easily.
  • After the 25 minutes, scoop out the chicken onto another plate and use two forks to shred the chicken apart.
  • Place the shredded chicken back into the soup pot, along with the corn, pinto beans, and bell peppers. Serve the soup with sliced avocados and chopped cilantro.

Similar Recipes

turkey soup

One Pot Turkey Toscana Soup

chicken fajitas

Sheet Pan Chicken Fajitas with Mango Salsa

pork carnitas

Instant Pot Pork Carnitas Tostadas

You Might Also Like

POPPI Sparkling Prebiotic Soda

Trader Joe’s Meyer Lemon Cookie Thins

365 by Whole Foods Market, Pepperoncini Sliced Golden Organic

Frequently Asked Questions

What toppings can I add to the soup?

For this soup recipe, you can add shredded cheese, crushed tortilla chips, and even sour cream

Can I use chicken stock in place of chicken broth?

Yes, both can be used interchangeably. The only difference is that broth is made from meat and vegetables, but stock is made with bones. For this recipe, either one will work just fine.

Can I use leftover rotisserie chicken?

Absolutely, however, you still want the soup to simmer for at least 12 to 15 minutes so that all the flavors and seasonings blend well together to give you a delicious broth.

Posted on by

Sept 5 Weekly Meal Plan

chipotle chicken lettuce wraps

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 pancake muffins and start baking them in the oven.
  3. Next, boil the soba noodles and eggs.
  4. Then, start marinating the salmon with the bok choy and butternut squash. Also, bake the corn for the lettuce wraps. Place all of these items in the oven.
  5. Afterward, start cooking the beef chili on the stovetop.
  6. While the chili is cooking, start grilling the bok choy, followed by the grilled steak and chicken.
  7. Finally, prepare the granola crisp.
  8. 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. The boiled eggs can be served chilled
  • Lunch: Both meals can be reheated in the microwave, serve lettuce wrap and avocado chilled. Slice the, avocado when you are ready to eat the meal, otherwise it will brown too early
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Breakfast Sausage: Feel free to use any kind of breakfast sausages such as pork or chicken
  • Butter lettuce: You can also use large romaine leaf lettuce
  • Bok Choy: You can also broccolini
  • Chili: Instead of ground beef, you can also use ground chicken or ground turkey
  • Soba Noodles: If you can’t find soba noodles, you can use rice noodles or ramen noodles
  • 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

Posted on by — Leave a comment

Oven Baked Oats with Apricots and Berries

baked oatmeal - most popular meatless recipes

Whether it’s cooked on the stovetop or baked in the oven, baked oatmeal is a healthy meal prep breakfast that you can combine with creative toppings for a healthy breakfast or delicious snack.

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

Jump to Recipe

Pin Recipe

Similar Recipes

Small baking dish holding baked oats topped with apricots and mixed berries.

Why is Baked Oatmeal Heart-Healthy?

  • It is an excellent source of soluble fiber that promotes improving LDL and cholesterol levels

  • Oats contain antioxidants that can help reduce blood pressure

  • Oatmeal helps you keep full by slowing down the emptying of the stomach which can help with weight loss and decrease the risk of obesity

  • It is also a great vehicle for nutritious fruit toppings such as bananas, apples, pears, and strawberries

The PrepYoSelf Newsletter

To Make Baked Oatmeal, You Will Need

  • Rolled Oats: You can use any kind of oats, even instant oats

  • Apricot: We used apricots, but you can also use peaches or plums

  • Mixed Berries: Berries are a good source of antioxidants and have anti-inflammatory properties

  • Honey: We used honey, but you can use any kind of sweeteners such as agave nectar or maple syrup

  • Cinnamon Powder: You can also use nutmeg. Sprinkling warm spices or even adding vanilla can add a decadent sweet note to the dish

  • Water: You can also use your choice of milk such as almond milk or cashew milk

  • Other toppings: Mix in some peanut butter or protein powder for added protein. Add nuts or chia seeds for a crunchy texture

Small baking dish holding baked oats topped with apricots and mixed berries.

Steps to Make Baked Easy Baked Oatmeal

  1. Preheat the oven to 400F.

  2. Gather your fruit toppings. You can use frozen or freshly chopped fruit.

  3. Place the oatmeal and liquid in a deep baking dish.

  4. Layer the fruit on top and place it in the oven to bake.

  5. After it bakes, drizzle it with honey and sprinkle it with cinnamon powder.

Reference the recipe card below for detailed instructions.

Small baking dish holding baked oats topped with apricots and mixed berries.

Meal Prep Breakfast Tips for Baked Oatmeal with Fruit

  • Cooking Tip: You can also prepare this in a small toaster oven or the Air Fryer (360F for 8-10 minutes).

  • 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 rolled oats, you can use them in other recipes such as granola, baked oatmeal bars, or breakfast muffins. Freeze leftover fruit and save them for smoothies or other baked goods in the future.

Small baking dish holding baked oats topped with apricots and mixed berries.

baked oatmeal - most popular meatless recipes

Oven Baked Oats with Apricots and Berries

Enjoy this heart healthy baked oatmeal that is perfect for a hot breakfast or as a tasty afternoon snack.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • sheet pan
  • oven

Ingredients
  

  • 1 apricot
  • 1 cup mixed berries
  • 1 cup rolled oats
  • 1.5 cups water
  • 2 tablespoon honey
  • 1/4 teaspoon cinnamon powder

Instructions
 

  • Pre-heat oven to 400F. Dice the apricots into small squares (be sure to remove the seeds and stem).
  • Next, place the rolled oats and water in a small baking dish. Mix the oats and liquid together. Top it off with mixed berries and diced apricots. Bake the oats in the oven for 10-12 minutes.
  • After the oats bake, drizzle the top with honey and sprinkle it with cinnamon to your liking.

Similar Recipes

french toast 2

Oven Baked French Toast Muffins with Strawberries

cranberry oat muffins

Cranberry Oatmeal Muffin Bars

breakfast quinoa

Cinnamon Toast Quinoa Crunch with Strawberries

You Might Also Like

Trader Joe’s Organic Green Tea

Trader Joe’s Just a Handful of 50% Less Salt Roasted and Salted Whole Cashews

Trader Joe’s Speculoos Cookie Butter

Frequently Asked Questions

When are apricots in season?

You can enjoy apricots starting in May and as late as August.

What do apricots taste like?

They taste like a cross between a peach and a plum. As they ripen, they will soften but do not necessarily make them sweeter.

Are apricots good for you?

Apricots are known to be rich in Vitamin A, beta-carotene, and can help promote eye health.

Posted on by — Leave a comment

Grilled Eggplant Steaks with Marinara Sauce

eggplant

These grilled eggplant steaks are prepared so quickly which makes them perfect for a midweek dinner for yourself.

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

Jump to Recipe

Pin Recipe

Similar Recipes

Plate with stacked eggplant steaks on top of marinara sauce.

This Dish is Full of Flavor, and We Love it Because

  • It’s a light yet hearty, healthy dinner

  • It can be ready in less than 20 minutes

  • It’s low-carb, and low calorie

  • It’s gluten-free 

  • You can serve it as a main dish or as a side dish

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need to Grilled Eggplant Steaks

  • Eggplant: Eggplant is low-calorie and has great vitamins and minerals. Other low-carb options include portobello mushrooms or cauliflower head sliced lengthwise to

  • Marinara Sauce: If you don’t have marinara sauce, pesto sauces such as tomato pesto or basil pesto will also be a tasty topping for this recipe

  • Basil Leaves: Herbs are a great way to add fresh flavors to dishes

  • Shredded Parmesan Cheese: You can also top it off with our choice of cheese. Great options are ricotta cheese and mozzarella cheese

Plate with stacked eggplant steaks on top of marinara sauce.

How to Prepare Grilled Eggplant Steaks

  • Preheat the indoor grill.

  • Slice the eggplant crosswise.

  • Toss the eggplant in olive oil and season with salt and pepper.

  • Grill the eggplant on each side until tender.

  • Meanwhile, heat the marinara sauce in a saute pan.

  • Top each eggplant slice with marinara and shredded parmesan cheese.

Reference the recipe card below for detailed instructions.

Plate with stacked eggplant steaks on top of marinara sauce.

Meal Prep Tips for Grilled Eggplant Steaks

  • Sauce Options: Another sauce option is gremolata which is an Italian sauce made from minced garlic, parsley, and lemon zest.

  • To Serve: You can enjoy this meal with a side of pasta or on top of rice pilaf. You can also top it off with toasted pine nuts for an extra crunch and drizzle it with balsamic glaze to take away the bitterness of the eggplant

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

  • To Reheat: The meal can be reheated in the microwave.

Plate with stacked eggplant steaks on top of marinara sauce.

eggplant marinara

Grilled Eggplant Steaks with Marinara Sauce

Grilled Eggplant Steak is a simple, healthy meatless dinner recipe you can make in less than 20 minutes.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • indoor grill pan
  • saute pan

Ingredients
  

  • 1 each eggplant
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp olive oil
  • 1 cup marinara sauce
  • 2 fresh basil leaves (chopped)
  • 1/4 cup shredded parmesan cheese

Instructions
 

  • Slice the eggplant crosswise in 1/2 inch thickness. Toss it in olive oil until it is fully coated. Season with salt and pepper
  • Preheat the indoor grill pan on medium-high heat. Grill the eggplant until tender (about 3 to 4 minutes on each side).
  • Meanwhile, heat marinara sauce in a saute pan on medium heat and add the fresh basil leaves.
  • Top each eggplant slice with marinara sauce and sprinkle them with shredded parmesan cheese.

Similar Recipes

pepper sandwich

Roasted Red Pepper and Cheese Sandwich

stuffed lasagna peppers

Stuffed Lasagna Peppers

meatloaf patties

Oven Baked Meatloaf Patties with Roasted Green Beans

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Setton Farms Dry Roasted and Salted Pistachios, Premium California In Shell Pistachios

ParmCrisps – Original Cheese Parm Crisp

Frequently Asked Questions

What does eggplant taste like?

It’s tender, mild with a slight bitterness. It tends to absorb the flavor of what it’s cooked with.

What if I don’t like eggplant?

You can also make this recipe with portobello mushrooms or cauliflower.

Is eggplant good for losing weight?

Yes, eggplants are low in calories and high in fiber. Fiber can help promote fullness and as a result, helps reduce calorie intake.

Posted on by — Leave a comment

Ground Beef Cabbage Stir Fry

beef cabbage stir fry

Today, I’ve got a delicious and low-carb recipe for you: Ground Beef Cabbage Stir Fry. This Ground Beef Cabbage Stir Fry is not only a taste sensation but also a great low-carb meal prep option. Perfect for those looking to keep their carb intake in check while enjoying a satisfying, homemade meal. Give it a try, and you won’t be disappointed!

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.

Jump to Recipe

Pin Recipe

Similar Recipes

Struggling with getting vegetables into your diet during your weekly meal prep? Well this recipe ground beef cabbage stir fry is the solution that you’ll definitely enjoy!

Round plate with stir fry ground beef with red and green shredded cabbage.

This easy ground beef meal prep dish is full of vegetables and has a lot of great flavors using simple ingredients.

The PrepYoSelf Newsletter

There are several options for vegetables that you can use for stir fry. For this recipe, we used a mix of green and red cabbage, but you can easily add more vegetables such as sliced mushrooms, shredded carrots, and green beans.

Glass meal prep container with stir fry ground beef with red and green shredded cabbage.

Simple Keto-Friendly, Low-Carb Beef Stir Fry Ingredients

  • Ground Beef: We used ground beef, but you can easily swap in ground pork, ground turkey, or ground chicken for this stir fry recipe.

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

  • Cabbage: You can buy a head of cabbage, however, you may end up with tons of leftovers that you’ll be eating for days, so sometimes, we opt for pre-chopped coleslaw mix. It saves time with prep and you’re not stuck with food waste.

  • 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.

Glass meal prep container with stir fry ground beef with red and green shredded cabbage.

How to Meal Prep Ground Beef and Cabbage Stir Fry

  • Add oil to a hot wok and saute the onions until they soften.

  • Next, add the ground beef and continue to stir until it fully cooks.

  • Then, add the shredded cabbage and season with soy sauce, and stir fry until it gets tender.

  • Finally, drizzle the dish with a little bit of sesame oil.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry ground beef with red and green shredded cabbage.

Meal Prep Tips for Ground Beef Stir Fry

  • To Serve: You can serve these with a side of steamed rice or soba noodles. If you want to keep it low-carb, you can also serve it with cauliflower rice or shirataki noodles.

  • To Reheat: Warm it up in the microwave for a few minutes until it heats through

  • To Store: You can store this in an airtight container in the refrigerator for up to 3 to 4 days

beef stir fry

Ground Beef Cabbage Stir Fry

This Ground Beef Cabbage Stir Fry is an easy meal prep recipe that you can cook in less than 15 minutes.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz lean ground beef
  • 1/4 cup red onion (diced)
  • 2 cups green cabbage (shredded)
  • 2 cups red cabbage (shredded)
  • 1/2 teaspoon garlic powder
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Add olive oil to a wok on medium-high heat and saute the red onions until they soften (about 2 to 3 minutes).
  • Next, add the ground beef and break it up into smaller pieces. Continue to stir it around for about 5 to 6 minutes until it fully cooks and is golden brown. Season with garlic powder.
  • Then, add the shredded cabbage and continue to stir until they soften. Season with soy sauce and mix thoroughly. At the end, drizzle with sesame oil and mix well.

Similar Recipes

peanut chicken

Peanut Chicken and Celery Stir Fry

beef and chinese broccoli

Garlicky Beef Stir Fry

tofu stir fry

Tofu and Veggie Stir Fry

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Unsalted, Dry Toasted Slivered Almonds

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

What are the benefits of cabbage?

Cabbage is rich in vitamin B6 and folate which help with energy metabolism. It is also a good source of fiber and contains powerful antioxidants that help protect the body.

Is cabbage low carb?

Yes, 1 cup of chopped raw cabbage only has 5 grams of carbs.

Is cabbage good for weight loss?

Yes, it is low in calories, fat, and high in fiber which well help you stay full longer. 

Posted on by — Leave a comment

Grilled Balsamic Salmon with Watermelon Salad

salmon and watermelon salad

If you’re looking for a way to figure out what to do with so much watermelon, try this refreshing watermelon and mozzarella salad served with grilled salmon.

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

Jump to Recipe

Pin Recipe

Similar Recipes

Plate with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Watermelon is such a refreshing fruit that provides so many nutrients. We replaced tomatoes with watermelon in this tasty twist of the classic Caprese salad.

Here are Ways to Enjoy Watermelon

  • Make it into a fruit slushie

  • Add it to salsa recipes

  • Make watermelon kebabs

  • Wrap it up in prosciutto for a healthy snack

The PrepYoSelf Newsletter

To Make this Watermelon Salad with Salmon, You’ll Need

  • Salmon: Salmon is full of nutrients, but you can also swap this out with chicken breasts if you prefer another protein option

  • Watermelon: You can also use cantaloupe or honeydew

  • Mint Leaves: You can also use fresh basil leaves

  • Mozzarella balls: You can also swap this out with feta cheese

  • Cucumber: This is another hydrating ingredient that makes this dish refreshing

  • Balsamic concentrate: If you don’t have the concentrate, you can use the vinaigrette

Plate with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

How to Make Grilled Salmon and Watermelon Salad

  1. Heat a grill pan and start with grilling the salmon flesh side down, then flip it over and cook it until the skin gets crispy.

  2. Meanwhile, prep your watermelon and cucumbers.

  3. In a mixing bowl, mix together the watermelon with the mozzarella, and mint leaves, and drizzle it with the balsamic concentrate.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Meal Prep Tips for Grilled Salmon and Watermelon Salad

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Separate the salmon from the watermelon salad to keep it from getting soggy.

  • To Reheat: You can serve the salmon chilled, however, you can also reheat the salmon in the microwave separately.

Glass meal prep containers with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Salmon & Watermelon

Grilled Balsamic Salmon with Watermelon Salad

Watermelon and mozzarella salad drizzled with a balsamic glaze is the perfect salad to keep you cool during the warm weather. It's a mouthwatering twist on the classic Caprese salad.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • indoor grill pan
  • spatula
  • mixing bowls

Ingredients
  

Salmon & Seasonings

  • 12 oz salmon
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Watermelon Salad

  • 2 cups watermelon (cubed)
  • 1 cup cucumber (sliced)
  • 8 mini mozzarella balls
  • 3 mint leaves (chopped)
  • 2 tablespoons balsamic concentrate

Instructions
 

  • Season salmon with the seasonings. Heat a grill pan on medium heat and add the salmon, flesh side down, and cook for about 5 minutes. Flip it over and cook until the skin gets crispy (about 5 minutes).
  • Meanwhile, cut the watermelon into 1 inch cubes. Slice the cucumbers into rounds (1/4 inch thick). Chop the mint leaves.
  • In a mixing bowl, mix together the watermelon in a bowl with the mozarella and mint leaves. Drizzle the balsamic concentrate on top of the salmon and watermelon salad.

Similar Recipes

pine nut fish and spinach

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

cajun tilapia

Cajun Tilapia with Roasted Broccolini and Potatoes

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Meyer Lemon Cookie Thins

Alessi Autentico – Italian Crispy Breadsticks

Frequently Asked Questions

What are some best uses of watermelon?

If you’re tired of hydrating with water, make a refreshing drink by adding watermelon to your drink or add it to your smoothies. You can also make fruit pizza for kids.

Is watermelon good for weight loss?

It is 90% water so it’s low in calories and helps you stay hydrated.

Can I use shredded mozzarella instead of mozzarella balls?

Absolutely, shredded mozzarella will work. You can also use feta cheese crumbles.