admin, Author at PrepYoSelf

Posted on July 20, 2021September 23, 2021 by admin

Vegetarian Meal Plan One

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

First, pre-heat the oven to 400F and prepare the potatoes in the oven for the spinach salad.
Next, boil the pasta for the tomato pesto pasta.
Meanwhile, prepare the items that require the stove top such as the grilled eggplants, and squash arugula casserole, omelette, and pancakes.
After the potatoes finish baking and the pasta is boiled, let them cool. After they have cooled, assemble the potato spinach salad and tomato pesto pasta.
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. Serve the bluberries chilled
Lunch: Both meals can be served chilled
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Omelette: Add slices of avocado for extra healthy fats
Pancakes: You can use any kind of fruit to serve with the pancakes
Squash Noodles: You can use spinach instead of arugula
Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

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Recipe Inspirations

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Posted on July 20, 2021September 23, 2021 by admin

Diabetic-Friendly Meal Plan Three

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

First, pre-heat the oven to 400F and prepare the items that require the oven such as the breakfast potatoes and peppers, and chicken tenderloins.
Next, prepare the quinoa and start preparing the grilled meats such as the Italian Chicken and Raspberry Chipotle Chicken.
Meanwhile, prepare the items that require the stove top such as the boiled eggs, green beans, balsamic pears, and scrambled eggs.
Then, prepare the quinoa recipes such as the shrimp with quinoa and spinach.
While these items cool, assemble the cold items such as the yogurt, and chicken salad.
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: Scrambled Eggs with Potatoes and Peppers can be reheated in the oven. Serve the yogurt chilled
Lunch: Both meals can be served chilled
Dinner: Both meals can be reheated in the microwave
Note: Prepare the avocado the same day you plan to eat it to prevent it from browning

Extra Flavors and Substitutions

Prosciutto: If you can’t find prosciutto, you can substitute with turkey bacon or regular bacon
Yogurt: You can use any kind of nuts
Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on July 20, 2021September 23, 2021 by admin

Diabetic-Friendly Meal Plan Two

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

First, pre-heat the oven to 400F and prepare the items that require the oven such as the Egg Frittata and Chicken Tenderloins and Fajita Veggies.
Next, prepare the quinoa and start preparing the Air Fryer Eggplant Fries.
Meanwhile, prepare the items that require the stove top such as the grilled steak and beef and broccoli.
Then, prepare the quinoa recipes such as the chicken quinoa fried rice and breakfast cinnamon toast quinoa.
While these items cool, assemble the cold items such as the mango salsa.
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 Egg Frittata can be reheated in the microwave while the quinoa can be served chilled
Lunch: Both meals can be reheated in the microwave (serve the mango salsa, lettuce, and tomatoes chilled)
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Quinoa: You can use any kind of fruit for the toppings
Mango Salsa: You can substitute the mango with pineapple
Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on July 20, 2021September 23, 2021 by admin

Diabetic-Friendly Meal Plan One

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

First, prepare the grilled items such as the salmon, hawaiian chicken, and pineapple.
Next, start preparing the items the sauteed dishes such as the stir fry and ground turkey skillet recipe.
Then, prepare the french toast recipe.
While these items cool, assemble the cold items such as the watermelon salad and smoothie ingredients.
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 French Toast can be reheated in the microwave while the smoothie can be served chilled
Lunch: Both meals can be reheated in the microwave (serve the watermelon salad chilled)
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

French Toast: You can use any fruit for your topping
Yogurt: You can use any kind of fruit for the smoothie
Watermelon salad: You can substitute the salmon with chicken or even tofu
Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on July 20, 2021September 23, 2021 by admin

Low Carb Meal Plan Three

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

First, pre-heat the oven to 400F. Start with the recipes that require the oven such as the Egg Frittata.
Meanwhile, start preparing the items that require the stovetop such as the taco meat, grilled chicken, and turkey meatballs.
Next, assemble the cold items such as the yogurt and chicken coleslaw.
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 Egg Frittata can be reheated in the microwave while the yogurt can be served chilled
Lunch: Both meals can be served chilled
Dinner: Both meals can be reheated in the microwave (serve side salad chilled)

Extra Flavors and Substitutions

Taco Meat: You can use any kind of ground meat such as chicken or turkey
Yogurt: You can use any kind of fruit for the topping
Turkey Meatballs: You can any kind of meat such as chicken, beef, or pork
Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on July 20, 2021September 23, 2021 by admin

Low Carb Meal Plan Two

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

First, pre-heat the oven to 400F. Start with the recipes that require the oven such as the Chicken Tenderloins and Broccolini.
Meanwhile, start boiling the eggs for breakfast and start preparing the items that require the stovetop such as the Taco Meat for the breakfast scramble and squash rice casserole. You can also start searing the steak.
Next, assemble the cold items such as the fresh blueberries and shrimp ceviche salad recipe.
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 Taco Egg Scramble can be reheated in the microwave while the hard boiled eggs and blueberries can be served chilled
Lunch: The shrimp salad can be served chilled. You can serve the chicken lettuce wrap chilled or you can reheat the chicken tenderloins in the microwave
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Taco Egg Scramble: You can use any kind of ground meat such as chicken or turkey
Boiled Eggs and Blueberries: You can use any kind of fruit for side
Beef and Squash Rice Casserole: You can any kind of ground meat such as chicken or turkey
Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

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

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on July 20, 2021September 30, 2021 by admin

Low Carb Meal Plan One

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

First, pre-heat the oven to 400F. Start with the recipes that require the oven such as the Sausage Egg Frittata and Baked Salmon.
Meanwhile, prepare the items that require the stovetop such as the Andouille Chicken Sausage Soup, Southwest Chicken Skillet, and Shrimp with Sauteed Squash and Kale.
Next, assemble the Southwest Chicken Coleslaw and Strawberry Yogurt Parfait.
When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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

Assembly Tips

Evenly divide meals according to the serving size
Let all items cool before placing them in the refrigerator
Keep all items refrigerated under 40F until ready to eat or reheat
Breakfast: Serve the Strawberry Yogurt Parfait chilled, and the Egg Frittata can be reheated in the microwave
Lunch: The salmon and shrimp can be reheated in the microwave, while the salad components and Southwest Chicken Coleslaw can be served chilled
Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Sausage Egg Frittata: You can omit the sausage and substitute with cheese for a vegetarian option
Strawberry Yogurt Parfait: You can use any kind of fruit for your topping
Salmon and Shrimp with Kale: You can use sweet potato instead of squash and use any type of greens instead of 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.
Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
Fruit: Save the extra fruit for smoothies in the morning

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on March 23, 2021July 19, 2021 by admin

If you’re struggling to balance your busy lifestyle and wellness goals, break out your knife, chop up some veggies, and join the meal prep lifestyle. Having meals prepared and ready to eat will help you avoid eating out too much and put a whole new twist on the term “fast food.”

Menu Breakdown

Breakfast Recipe One: Asparagus and Tomato Frittata

Here is a simple and healthy breakfast recipe that is light and perfect for brunch on the weekend and also an easy make-ahead meal for breakfasts on the go during the workweek. It has tender asparagus, fresh tomato, and sharp shredded cheddar.

Breakfast Recipe Two: Baked Oats with Apricot and Berries

This baked oatmeal with fruit requires minimal prep but provides maximum flavor. The oats are layered between fruit and turn into a cross of a fruit crumble and almost like a bread pudding. The oats absorb all the liquid and the juices of the fruit while it bakes and transforms it into a healthy baked breakfast treat.

Lunch Recipe One: Air Fryer Beef Egg Rolls

Egg Rolls are one of our favorite appetizers, but we also like making them for lunch. Instead of deep-frying them, you can make them into a healthier, but heartier version in the Air Fryer. They turn out almost crispy and delicious as the deep-fried version.

Lunch Recipe Two: Roasted Apricot Glazed Chicken with Broccoli

Chicken is a staple during the week, so we came up with this glaze to change it up and keep it from being boring from week to week. The sweetness of the apricot and honey combined with the saltiness of soy sauce brings out a bright and savory flavor. The glaze bubbles over the crispy-skinned chicken and forms a nice flavorful crunch.

Dinner Recipe One: Salmon Piccata with Asparagus

Piccata often gets a reputation of being too refined and difficult to make, but here is an easy baked salmon recipe that includes all the flavors you would find in a piccata sauce. This sauce uses lemon, garlic, butter, and capers to lighten up the dish and provides a refreshing bite.

Dinner Recipe Two: Ground Beef with Spring Veggies

This one skillet dish is made with ground beef, peas, carrots, and yellow squash. It can be ready in less than 15 minutes and is a yummy low-carb, gluten free option for your weekly meals.

If you enjoyed these meal ideas, try some of our free recipes:

Sign Up For Weekly Meal Plans

All meals come with recipes, organized grocery lists, and cooking tips. Join our weekly meal plan service to get step by step prep instructions for these breakfast, lunch, and dinner meals.

Posted on March 23, 2021July 19, 2021 by admin

Easy Meals on a Budget

Meal prep helps you control what you put into your body. Planning meals ahead can help you source the quality of your meals and freshness of your food. Here are some meal ideas to get you started.

Menu Breakdown

Breakfast Recipe One: Bacon Egg Cups and Roasted Tomato

If you’re looking for a low carb and keto-friendly breakfast to start your day, then try these bacon egg cups. It is a delicious recipe that you can make ahead and reheat for busy mornings. The smoky flavor of the bacon with the freshness of a roasted tomato makes for a delicious bite.

Breakfast Recipe Two: Corned Beef and Potato Hash

Here’s a great way to use up leftover corned beef. Easily roast diced potatoes on a sheet pan in the oven and mix it together with the corned beef and fresh onions. Feel free to serve a fried egg on top for extra protein.

Lunch Recipe One: Fish and Kale Chips with Potato Wedges

If you’re into the superfood kale, but want to enjoy it in other ways than a salad, try roasting them in the oven and make kale chips. We also used corn starch for our cod batter to keep the meal prep simple. You still get a nice golden brown crust on the outside without the mess of your usual batter mix to make fish and chips.

Lunch Recipe Two: Reuben Sandwich

Looking for a hearty deli sandwich for lunch? Try this Reuben sandwich that has slices of corned beef piled on top of toasted bread with slices of cheese and loaded with sauerkraut and a tangy thousand island dressing.

Dinner Recipe One: Maple Mustard Corned Beef with Glazed Carrots and Sauerkraut

Have you ever tried corned beef? It’s an inexpensive cut of beef brisket that is cured using salt and brine seasoning. You can either slow cook it or use your instant pot to cook this tough cut of beef into a delicious and tender meal.

Dinner Recipe Two: Chicken Meatball Soup with Kale

Opening up a can of soup may be easier and faster, but you would be missing out on this delicious homemade soup. This soup is loaded with veggies with savory meatballs in a flavorful herby broth.

If you enjoyed these meal ideas, try some of our free recipes:

Sign Up For Weekly Meal Plans

All meals come with recipes, organized grocery lists, and cooking tips. Join our weekly meal plan service to get step by step prep instructions for these breakfast, lunch, and dinner meals.

Posted on March 23, 2021July 19, 2021 by admin

20 Minute Meals

Meeting your nutrition goals can be much easier by preparing your meals ahead of time. This will help you save time in figuring out what you want to eat during the week and also decrease the chances of mindless eating. Plan for the week with these weekly meal ideas.

Menu Breakdown

Breakfast Recipe One: Cheesy Sweet Potato Egg Frittata

Egg Frittatas are a great way to pack in your vegetables and protein right at the start of the day. For this recipe, we sliced up sweet potatoes and scrambled some eggs. We added cheese for yummy gooeyness and chives for an earthy and savory flavor. This is definitely a nourishing and satisfying meal to keep you feeling full until lunch.

Breakfast Recipe Two: Pineapple Carrot Muffin Bar

If you’re looking for a great carrot muffin recipe, this is a great option. We made it with crushed pineapple and grated carrots. You can have it for breakfast or a snack. It’s a good way of getting your veggies and fruit in one bite. Enjoy it with your cup of coffee in the morning.

Lunch Recipe One: Shrimp Salad with Peanut Dressing

This fresh salad is made with juicy, sauteed shrimp seasoned with honey, garlic, soy sauce, and rice vinegar. Serve it with an easy homemade peanut dressing. We used shrimp for this recipe since it is quick to cook, however, you can easily make this with diced chicken or even garbanzo beans or edamame for a vegetarian option.

Lunch Recipe Two: Sweet Potato BLT and Salad

BLT is an iconic lunch sandwich, however, we upgraded our typical toast with nutritious and crunchy sweet potato slices. This takes the classic BLT and gives it a fresh and healthy new twist.

Dinner Recipe One: Instant Pot Pineapple Beef Teriyaki

This super easy one-pot meal takes onions, bell peppers, garlic, and ginger and provides great flavor to beef chunks in a sweet soy sauce. Throw it in the instant pot, let the meat get tender, and you have a delicious meal that your family meal will enjoy.

Dinner Recipe Two: Pan-Fried Pork Chops with Red Cabbage

This easy sauteed red cabbage makes an excellent side dish to seared pan-fried pork chops. The cabbage is seasoned with a balsamic vinaigrette, while the pork chop is lightly breaded with seasoned flour to get you a nice and crispy golden brown texture.

If you enjoyed these meal ideas, try some of our free recipes:

Sign Up For Weekly Meal Plans

All meals come with recipes, organized grocery lists, and cooking tips. Join our weekly meal plan service to get step by step prep instructions for these breakfast, lunch, and dinner meals.