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Top 10 Meal Prep Beef Recipes

Beef is a staple in every chef’s kitchen so we put together a list of our Top 10 Meal Prep Beef Recipes. Beef is a versatile protein that works well across cuisines and meal prep recipes as it reheats well and lasts in the kitchen. There are so many cuts of beef that there are endless possibilities. Beef is also a popular ingredient for meal prep as it’s easy to cook, making it a great option for cooks with less experience. It’s very forgiving and still tastes great!

Depending on how you prepare your beef, it can be very nutritious and filling. Lean beef is a great source of protein and can be a benefit to weight management as it fills you up fast without too much oil and fat. Make sure you get your ratios of beef to vegetables right and you’ll be enjoying your diet rather than dreading it.

Beef can also be very affordable. Sure steaks and different cuts can get expensive but ground beef is a great option that works in so many dishes and is very affordable.

1. Easy Beef Fajita Pasta Recipe

A comforting collision of two worlds, this fajita pasta combines traditional Mexican spices like cumin, cilantro, chili powder and paprika with a hearty and filling pasta. Sour cream (or yogurt) is added to give this pasta the creamy texture we all love in a pasta dish.

This recipe calls for flank steak but you can easily sub in chicken or shrimp if red meat isn’t your thing. You’ll cook each of these with the same process but cooking times will vary. The incredible versatility is part of why the Beef Fajita Pasta made it into our list of top 10 meal prep beef recipes. Plus it’s delicious.

Get the recipe:
Easy Beef Fajita Pasta Recipe

2. Ground Beef with Chayote Squash

This take on beef and vegetables is a good way to shake up your weekly meals. Although it uses the same ground beef as a lot of recipes, the Chayote squash and mix of spices deliver an entirely different experience from many of the recipes on this list.

Get the recipe:
Ground Beef with Chayote Squash

3. Air Fryer Beef/Steak Kebabs

Air fryer steak kebabs are such a fun and great meal that you can enjoy with friends or family. Everybody loves eating food on a stick, especially kiddos! It’s also a great way to pack flavor and healthy ingredients together on a skewer.

Kebabs are traditionally cooked on a skewer over a fire or baked in an oven so that it can roast. Roasting is one of the healthiest ways to prepare your meals because it results in minimal losses of vitamins and nutrients. Air fryer and kebabs, what’s not to like, and that’s why this recipe made it on our top 10 list of meal prep beef recipes.

Get the Recipe:
Easy Air Fryer Steak Kebabs Recipe

4. Beef Taco with Jicama Tortillas

Tacos are a classic choice for beef recipes as they’re easy to put together and so easy to make variations of. The Jicama tortillas are a great low carb alternative to flour or corn tortillas and taste just as great. If you’re craving a bit of spice in your meal prep rotation we recommend trying this version of ground beef tacos.

Get the Recipe:
Beef Taco with Jicama Tortillas

5. Thai Red Beef Curry

We love a one-pot dish and this Thai red beef curry is definitely one of our favorites. By simmering the ingredients at a lower temperature for a longer period of time, you are able to break down the beef and make it super tender. The combination of sweet and heat flavors make this seriously delicious.

Curry’s are also great because you can throw in whatever vegetables you have on hand and make this meal even more nutritious. This recipe doesn’t call it for it but we do like adding in green beans or squash if we’ve got it on hand.

Get the recipe:
How To Make Thai Red Beef Curry

6. Asian Lettuce Wraps with Beef & Fresh Basil

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

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

Get the Recipe:
Asian Lettuce Wraps with Beef and Fresh Basil

7. Ground Beef & Broccoli Stir Fry

Beef and broccoli is always a popular combination and our Ground Beef & Broccoli Stir Fry recipe is healthy and affordable. This recipe works so well as a meal prep recipe as it’s portions easily, can be made in a big batch, and it’s flavorful. Follow our recipe for a healthy version of Beef & Broccoli that tastes just as good.

Broccoli normally has a strong flavor, which makes it one of the most “not so favorite veggies for many”, but adding them to this beef stir fry makes it easier to acquire a taste for it. Not to mention, the green colors really brighten up the dish giving it a great meal appeal.

Get the Recipe:
Ground Beef and Broccoli Stir Fry

8. Ground Beef Cabbage Stir Fry

Another stir fry recipe made the list. This easy ground beef meal prep dish is full of vegetables and has a lot of great flavors using simple ingredients. 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. This healthy stir fry option is also keto friendly and a great addition to everyone’s meal prep routine so we had to add it to our list of top 10 meal prep beef recipes.

Get the Recipe:
Ground Beef Cabbage Stir Fry

9. Instant Pot Recipe – Beef Udon Noodles

If you’re looking for a new side dish to accompany your meal prep, give udon noodles a try. Udon noodles are chewy Japanese noodles made from wheat flour, water, and salt. They are thicker than ramen and soba noodles that you often find in Asian recipes.

They are often served in a simple broth or used in stir fry recipes. The great thing about this ingredient is that you can often find them already packaged and pre-cooked in the international aisles of the grocery store. This means no cooking is required! When it comes to meal prep, you definitely want to incorporate ready to eat ingredients to cut down on prep time.

Not only are udon noodles a great alternate to rice, udon noodles can be a healthy addition to your meal prep as long as they are portioned right and portioned with a fair amount of protein and fiber.

Get the Recipe:
Instant Pot Recipe for Beef Udon Noodles

10. Sautéed Ground Beef with Kale & Squash Rice Bowl

Rice bowls are delicious and versatile meals that can literally work with any combination of proteins and vegetables. The beef, kale and squash make for a hearty, healthy flavor that is also incredibly affordable. Rice bowls are also great for meal prepping as it’s easy to portion and reheats well, making it a great weekday lunch recipe.

This recipe can work with many different vegetable combinations so it’s a great recipe when you’re down to your last groceries in the fridge.

Get the Recipe:
Sautéed Ground Beef with Kale & Squash Rice Bowl

More about Beef:

  • Versatility and Variety: Beef offers a wide range of cuts, cooking methods, and flavor profiles, making it versatile for meal prep. You can choose lean cuts like sirloin or tenderloin for healthier options or opt for fattier cuts like chuck or short ribs for more indulgent meals. You can experiment with different recipes, spices, marinades, and cooking techniques to keep your meal prep exciting and varied.
  • Batch Cooking and Freezing: Beef is well-suited for batch cooking and freezing. You can prepare larger portions of beef-based dishes like stews, chili, or meatballs and portion them into individual containers for future meals. This allows you to save time and effort by cooking in larger quantities and having ready-to-eat meals in the freezer for busy days.

When meal prepping with beef, it’s important to consider the cooking and storage requirements of different cuts to maintain their quality and safety. Additionally, it’s recommended to choose lean cuts or trim excess fat for healthier options. Overall, beef can be a valuable ingredient in meal prep, providing flavor, nutrients, and satisfaction to your pre-prepared meals.

Looking for more meal prep beef recipes? Try our entire list of beef recipes that are perfect for quick and nutritious dinners.

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Best Kitchen Tools For Meal Prepping

Meal prepping saves you a lot of time by making cooking efficient but that doesn’t mean that you won’t still be spending time in the kitchen. I spend a lot of time testing recipes, meal prepping, and cooking for others so I’m in the kitchen everyday. Having the right knives, pans, and kitchen tools at my disposal makes cooking so much easier and way more fun.

Anyone who has ever tried to cook with a dull knife or a crummy pan can tell you, the right kitchen tools are worth it. This list of the best kitchen tools for meal prepping balances out the needs of the kitchen with budget friendly, durable and effective products.

1. Knife: Wusthoff 8 Inch Chef’s Knife

 It’s pricey, but it’s important to invest in a really good knife. Most recipes are going to involve cutting proteins, vegetables or fruits and a high quality, sharp knife not only makes life easier but also keeps you safe. Most kitchen knife cuts come from dull knives that require too much force. A knife that holds an edge well, like the Wusthoff 8 Inch Chef’s knife not only holds a very sharp edge but can last you forever if you maintain it.

Wusthof is a well-respected German knife manufacturer known for producing high-quality kitchen knives. The knives are well balanced, comfortable and designed to be the best in the kitchen. If you’re only going to buy one tool for your kitchen, a knife is a great place to start.

Product Details

Price: $170 – $240

  • WÜSTHOF CLASSIC SERIES – The full Tang, Triple Riveted handles of the classic line offer the widest range of cutlery that can satisfy every home cook or professional chef. The WÜSTHOF classic series has been our best-selling series for generations
  • CHEF’S KNIFE – Features an 8” long blade, 4.5” long handle and weighs 8.5 ounce Full Bolster and Finger Guard, German Made Cook’s Knife. Ergonomic handle design made from a long-lasting synthetic material to resist fading and discoloration

Shop Wusthoff Knives

2. Cutting Board: Farberware Cutting Board

Whether or not you’re updating your kitchen knife, a good quality cutting board can help speed up cutting and cleanup. Not everything in your kitchen has to be expensive to be effective. This Farberware cutting board is a great example. We’ve had cutting boards from this brand for decades and it’s tough. The cutting board is resistant to deep cuts while still be soft enough to protect your knife. Also the juice groove works wonders when cutting proteins like chicken, avoids the messy counter clean up or contamination of your other ingredients.

The Farberware cutting boards have been around for a long time and there’s a good reason for it, they’re the best for a great price. The non slip edges of the board are a life saver when you’re cutting fast and furious. The cutting board is a medium size so it fits in most cabinets very easily, is very light but it’s still a great size for meal prepping.

Farberware Cutting Board Details

Price: $12 – $13

  • ANTIMICROBIAL: This board features an antimicrobial product protection which inhibits the growth of odor and stain-causing bacteria on the surface of the cutting board only This product does not protect users or others against food-borne bacteria. Always clean and wash this product thoroughly before and after each use
  • REVERSIBLE AND SLIP RESISTANT: This cutting board is reversible for double the cutting surface and features a hand hole and non-slip trim for added control and stability

Shop Farberware Cutting Boards

3. Measuring Cups: Farberware Pro Stainless Steel

Meal prepping goes hand in hand with portioning and batches. Being able to size up or size down recipes as well as create balanced meals that are broken up into multiple servings is extremely important. This is especially important if as you work on your nutrition and balancing your nutrients in every meal. Some of the best kitchen tools for meal prepping will be your measuring cups. You’ll use them in almost every recipe and serving measurement so getting a good set early is worth it. The quality of the Farberware Pro Stainless Steel Measuring Cup set is fantastic and I put them through their paces every day. They’re easy to clean and look gorgeous.

Farberware Pro Stainless Steel Measuring Cups

Price: $28-$30

  • SET INCLUDES: 4 measuring cups (1/4 cup, 1/3 cup, 1/2 cup, 1 cup) and 5 measuring spoons (1/4 tsp, 1/2 tsp, 1 tsp, 1/2 tbsp, and 1 tbsp)
  • EASY TO USE: measurements engraved right into the handles–won’t wash or wear off
  • DURABLE: stainless steel construction withstands rigorous everyday use
  • EASY TO STORE: the cups and spoons nest, taking up less space when stored, and both come with a handy ring, keeping all the pieces neatly together

Shop the Farberware Pro Stainless Steel Measuring Cup Set

4. Casserole Dish: Pyrex Bakeware 2 Quart

The faithful casserole dish can last some people decades so it’s worth it to get a good one. Plus casserole dishes tend to get used a lot and are subjected to a lot of high temperatures so getting a quality Pyrex dish is a good option. There are a lot of more expensive casserole dishes out there but for the majority of people, a Pyrex dish will everything you need it to do, last forever and cook food very well. What more do you need? Meal prepping in general uses many baking recipes since baking can take a while and can produce a lot of food so it makes sense to make an entire week’s lunches in one casserole dish. It’s convenient and because it’s baked, more often, it’s healthier.

Pyrex casserole dishes are also great during clean up. They’re so easy to soak and scrub without worrying about damaging the material. These dishes will save you so much time.

Pyrex Glass Casserole Dish

Price: $13-$18

  • HOUSEHOLD ESSENTIAL: The Pyrex Easy Grab casserole dish offers high-quality durability and reliability. Tempered glass and large handles help bring stability and safety when handling hot food or any spillable meal.
  • INTUITIVE DESIGN: The Pyrex bakeware set has wide handles that help secure a firm grip to avoid slips and spills. This is the ideal tool for baking and serving all manner of dishes and entertaining. Product dimensions are 9-in x 7.25-in x 2.75-in.
  • EVERYDAY USE: High-quality non-pourous glass gives you a peace of mind when storing your food, resisting stains, flavors and odors. Durable tempered glass is also dishwasher, freezer, microwave and preheated oven safe.

Shop for Pyrex casserole dishes

5. Metal Sheet Pan: Farberware Bakeware Nonstick Pans

Metal sheet pans for the oven don’t have to be fancy but good quality pans will last longer, resist rusting, and provide a better bake. Just like with the casserole dish, metal oven pans can be used for so many recipes when meal prepping. Having a good set like the Farberware nonstick pans 4 set, can make life much easier. It’ll also make clean up much easier.

Sheet pans can be very versatile and used for a wide range of cooking techniques, cuisines and meal types. Go from roasting vegetables to baking some brownies. These sheet pans are some of the best kitchen tools for meal prepping.

Farberware Bakeware Steel Nonstick Oven Pan 4 Set

Price: $21 – $24

  • PFOA-FREE NONSTICK: Long-lasting nonstick on these baking trays promotes excellent food release and easy cleanup when making pizzas, cookies or even small casseroles. No Rolled Edges
  • HIGH HEAT TOASTER OVEN READY: The toaster oven pans in this 4-piece pizza, cake, and cookie tray set are oven safe in toaster or conventional ovens to 450 degrees Fahrenheit.
  • PRODUCT DETAILS: Farberware 57775 Bakeware Nonstick Toaster Oven Pan Set, Includes Two 10-Inch x 7-Inch Cookie Trays – 10″ L x 7″ W (interior)/ 10.8″ x 7.5″ (exterior), one 10-Inch x 7-Inch Cake Pan – 10″ L x 7″ W (interior)/ 10.8″ x 7.5″ (exterior), one 7-Inch Pizza Pan – 7″ L x 7″ x W (interior)/ 7.5″ x 7.5″ (exterior). Steel Construction.

Shop for Farberware Nonstick Oven Pans

6. Stovetop Pan: Cuisinart Stainless Steel

One of the best kitchen tools for meal prepping is the trusty stove top pan. I cook so many meals on the stove top as it’s versatile, easy to gauge and most importantly, more fun. You can do so much with the food while it’s cooking on the stove top. Starting with butter and garlic before adding the other ingredients, adding spices as you go or even finishing off the cook in the oven. Cuisinart’s Stainless Steel Saute Pan is one the essential pans in the kitchen, in my opinion. It has lasted me over a decade and has been one of the most fun kitchen tools to cook with.

Cuisinart pans with high edges can saute or cook soup, or just help keep you cleaner. The pans are quick to clean and light for their size.

Cuisinart Stainless Steel Saute Pan

Price: $60 – $70

  • EXCEPTIONAL DESIGN: The 5.5-Quart Saute Pan with Helper Handle and Flavor Lock Lid has straight high sides and a flat cooking surface to maximise capacity. Measurement markings provide you with ease of use every time with Drip-Free pouring
  • COOKING AND CLEANING: Experience professional performance with an aluminum encapsulated base that heats quickly and spreads heat evenly, eliminating any hot spots. The cooking surface does not discolor, react with food or alter flavors, providing professional results. Dishwasher safe.

Shop Cuisinart’s Stainless Steel Pan Set

7. Colander: Collapsible Colander from WYOK

Not your ordinary strainer, but a newer version. This one is great, you can rinse fruit/vegetables in it, drain pasta, and use it as a drying rack! Colanders are not most people’s first thought when considering the best kitchen tools for meal prepping but a good colander is a life saver. Anyone who has ever struggled with draining a pan without spilling or burning yourself knows what I mean. Colanders may not get used as often as a pan or a knife but when you need it to work there are not many alternatives that work nearly as well.

This collapsible colander from WYOK is cool too. It’s convenient for many different sinks as well as easier to handle when you have two hands on a hot pot and are trying not to knock over your colander as you pour the food you just made into it.

Collapsible colander from WYOK

Price: $12 – $15

  • EXPANDABLE COLANDER: The colander can be expanded from 14.2 inches to 19.5 inches to fit for sinks of different sizes and hold more food and fruits.
  • LARGE CAPACITY & VERSATILE: 5-quart capacity to hold and drain everything like spaghetti, pasta, potatoes, broccoli, green beans, carrots, spinach and other veggies.
  • SPACE SAVING: The expandable body design make it very convenient to store in any kitchen drawer, cabinet or drying tray without taking up too much space.
  • HIGH QUALITY & DURABLE: The colander is made of high quality material. It is BPA free and dishwasher safe. Heat-Resistant up to 230° F/ 110°C. Heavy-duty designed could make it repeatedly work well.

Shop for the Collapsible Colander from WYOK

8. Oven Mitts: Kitchenaid Oven Mitts

Oven mitts can be a very personal preference type of kitchen tool. What everyone is comfortable with when dealing with hundreds of degrees of heat and heavy and hot pans, can be very different. I have found through all of my different oven mitts through the years that the Kitchenaid mini oven mitts gave me the best grip and heat protection without being annoying to get off after use. I still have my decorative mitts hanging up but when I’m cooking, I’m going for the mitts that I can trust. It’s too easy to drop a casserole dish of molten hot food and have a very bad day.

Kitchenaid Mini Oven Mitts

Price: $13-$20

  • Cotton
  • HEAT RESISTANT COTTON – Made of 100 percent durable, heat-resistant cotton, these oven mitts will help shield your hands from heat up-to 302 degrees Fahrenheit.
  • SILICONE PRINT GRIPS – Textured, heart-shaped silicone grips ensure a more secure hold when handling hot cookware.
  • SET OF TWO – Protect both hands while handling hot pots and pans. Set includes two (2) Kitchen Aid Asteroid Mini Mitts in gray, 5.5″ W x 8″ L.

Shop for Kitchenaid Mini Oven Mitts

9. Utensils: Spatula, Stirring Spoon and Whisk

Last but certainly not least is all of the spatulas, stirring spoons and whisks that’ll need as you meal prep. The best kitchen tools for meal prepping can’t be complete without them. There are a lot of good utensils out there but I have found this set to be a great choice for how effective they are, easy to clean, and they look good which can be important if they hang on the walls or are otherwise visible when not cooking.

I have especially found that whisks are a tricky utensil and finding a good one can help a lot, especially when it comes time to clean it. I like to cook with silicone, because it can handle high heat, doesn’t scratch pans, and is easy to clean. Specific brands are less important with utensils, just make sure they’re good quality silicone and you should be good.

silicone utensils

Utensil Set

Price: $27 – $35

  • HEAT-RESISTANT, NON-MELTING, WOODEN HANDLE – The silicone cooking utensils can withstand temperatures up to 446°F, even if they are used in a high-temperature frying environment, they will not melt or produce smoke. The wooden handle feels comfortable prevents heat transfer, so you don’t have to worry about scalding the chef’s hands. These cooking utensils set is a good gift choice for mom. Note: Each handle has a slightly different color and texture
  • SAFE, BPA FREE, FOOD GRADE SILICONE, ODORLESS – The kitchen utensil set are made of high quality food grade silicone.BPA free. no harmful smell. Note: It must be soaked for half an hour when it is used for the first time, and then exposed to the air for about 3 hours, the original smell of silica gel will disappear. The silicone cooking utensil is safe to use for any type of food. These kitchen utensil set does not react with food or beverages

Shop silicone utensils

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Top 10 Meal Prep Chicken Recipes

balsamic chicken salad

Chicken is an amazingly versatile and healthy ingredient with a delicious flavor so we pulled our top 10 meal prep chicken recipes into a convenient list. Our chicken recipes come from many cuisines to provide a ton of variety, with easy cooking instructions. Don’t know where to start or getting fatigued on your current meal plan, discover some of the top rated Prep Yo Self meal prep chicken recipes.

1. Sheet Pan Chicken Meatballs W/ Brussel Sprouts

Chicken meatballs are a meal prepping wonder and a fantastic addition to any chef’s arsenal of easy to prep items. These juicy, healthy, and freezer friendly balls of goodness paired with our balsamic brussel sprouts will have you coming back time and time again.

Get the recipe:
Sheet Pan Chicken Sausage Meatballs

2. Caribbean Chicken And Rice In The Oven

This chicken and rice recipe adds an island flair using Caribbean spices such as allspice and cayenne pepper. It is served on top of turmeric-infused rice pilaf with sautéed aromatics such as onions, bell peppers, and minced garlic.

And my favorite part of the dish is pairing it with diced pineapple. The sweet and tart flavors of the pineapple pair well the savory and spicy flavors of the Caribbean species.

Get the recipe:
Caribbean Chicken and Rice

3. Chicken Fried Chicken With Mashed Potatoes and Gravy

There isn’t a dish that screams comfort meal more than our crispy homemade chicken fried chicken with mashed potatoes and gravy. This southern classic serves up all the flavor, is quick to make, and can easily be doubled or tripled to feed a crowd. You might be asking yourself “what is chicken fried chicken?”, if that’s the case, you’ve missed out on life until now. Chicken fried chicken is not much different than regular fried chicken, in fact the battering process is the same. However, chicken fried chicken uses a thinner, boneless cut of meat than a traditional fried piece of chicken and is typically served with a gravy. Using a thinner slice of chicken allows for more golden crispy outside to chicken inside per bite, yum!

Get the Recipe:
Chicken Fried Chicken With Mashed Potatoes and Gravy

4. Air Fryer Chicken Teriyaki Recipe

Our Air Fryer Teriyaki Chicken recipe is the perfect mix of a sticky and sweet sauce coupled with deliciously crispy and healthy fried chicken. We use chicken thighs in this air fryer recipe but you could easily adjust to chicken breast or wings if you’d like. Our chicken teriyaki marinade is made up of classic Asian flavors like soy sauce, ginger, garlic, and honey. All of which combine to provide the perfect teriyaki taste for your dish.

We’ve paired our teriyaki chicken with one of our favorite sautéed bok choy recipes, that is loaded with minerals and vitamins. Most notably Bok Choy is high in Vitamin C, K and A. This antioxidant rich vegetable may also reduce your risk of heart disease, fights inflammation and has anti-cancer properties.

Get the Recipe:
Air Fryer Chicken Teriyaki Recipe

5. Cajun Chicken with Butternut Squash Spirals

Cajun chicken is a delicious protein for any meal but mixed with butternut squash spirals, corn and mushrooms you have a flavorful, nutritious meal that is quick to make and affordable. This is a perfect meal prep recipe as it can be made in small batches and reheats very well. Also the Cajun flavor is just as strong days later.

Get the recipe:
Cajun Chicken with Butternut Squash Spirals

6. Soba Noodle Chicken Stir Fry

Our soba noodle chicken stir fry is a great option if you’re at home and craving a Chinese food delivery. This recipe comes together faster than you can list all of the delivery restaurants in your area. But seriously, you can whip this up in under twenty minutes. It’s also loaded with vegetables and protein that make the dish a healthy alternative to add into your clean eating routine.

Get the Recipe:
Soba Noodle Chicken Stir Fry

7. Balsamic Baked Chicken With Zucchini

This tasty chicken lunch meal prep is baked in a sweet and savory honey mustard marinade and served on top of a fresh spring mix salad. This budget-friendly sheet pan chicken recipe uses everyday ingredients for the marinade and cooks up fast.

Get the Recipe:
Balsamic Baked Chicken Recipe With Zucchini

8. Oven Baked Balsamic Chicken with Strawberries

Our juicy and tender balsamic chicken is a fan favorite and can be thrown together in a matter of minutes, giving you time to enjoy time with your family or catch up on your favorite tv show. Served alongside zucchini and roasted cherry tomatoes that will have your mouth bursting with flavor, this dish is sure to please even the pickiest of taste buds.

Get the Recipe:
Oven Baked Balsamic Chicken with Strawberries

9. Curry Chicken with Green Beans

Curry chicken is perfect for meal prep chicken recipes and can be paired with so many sides and vegetables. Green beans are a great choice as they can provide a bit of snap to each bite and the flavors marry well with the curry. This flavorful meal can be made in a large batch and portioned out into lunch or dinners for the entire week.

curry chicken - meal prep chicken recipe

Get the Recipe:
Curry Chicken with Green Beans

10. Roasted Lemon Italian Chicken with Rutabaga

We love roasted chicken thighs because they are juicy, flavorful, and so simple to make. They go really well with almost any kind of roasted vegetables such as broccoli, asparagus, bell peppers, and your classic roasted potatoes. For this recipe, we wanted to highlight the underrated rutabaga vegetable.

roasted chicken and rutabaga - meal prep chicken recipe

Get the Recipe:
Roasted Lemon Italian Chicken

More about chicken:

  • Cuts: Chicken is available in different cuts, each with its own characteristics. Common cuts include boneless, skinless chicken breasts, thighs, drumsticks, wings, and whole chickens. Each cut offers unique flavors and textures, allowing for diverse culinary creations.
  • Lean Protein: Chicken is a good source of lean protein, which is essential for muscle growth and repair. It contains all the essential amino acids required by the body, making it a nutritious choice for individuals seeking a protein-rich diet.
  • Health Benefits: Chicken, particularly skinless breast meat, is relatively low in fat, particularly saturated fat, and cholesterol. It also contains important vitamins and minerals, such as niacin, vitamin B6, vitamin B12, iron, and zinc. Choosing lean cuts and healthy cooking methods can make chicken a healthy addition to balanced meals.

Looking for more meal prep chicken recipes? Try our entire list of chicken recipes that are perfect for quick and nutritious dinners.

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Top 10 Meal Prep Recipes To Lose Weight

glass meal prep containers filled with chicken meatball lettuce wraps

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

1. Grilled Italian Chicken with Green Beans and Almonds

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

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2. Sausage Egg Muffins with Strawberries

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

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3. Oven Baked Apple with Ricotta and Walnuts

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

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4. Cinnamon Toast Quinoa Crunch with Strawberries

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

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5. Citrus Ginger Salmon and Beet Salad

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

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6. Ground Beef Broccoli Stir Fry

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

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7. Oven Baked Honey Mustard Glazed Chicken Salad

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

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8. Easy Air Fryer Steak Kebabs

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

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9. Breakfast Yogurt Recipes

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

10. Breakfast Egg Frittata Recipes

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

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Cheapest Meals for One

meal plan

Cooking for one person can be affordable if you plan ahead and choose recipes that use simple and inexpensive ingredients. In addition, eating healthy does not have to be expensive. There are many affordable ingredients that are also healthy. Here are some affordable cooking options and ingredients that can make the cheapest meals for one person.

Canned and Frozen Foods

Canned and frozen foods are often less expensive than fresh produce and can be just as nutritious. You can use canned beans, frozen vegetables, and fruits to make quick and easy meals. They can be used in soups, stews, stir-fries, and casseroles.

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Beans and Lentils

These are a great source of protein and high in fiber and can be used in soups, stews, salads, and dips. They are also inexpensive and can be bought canned or dried. 

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Oats

Oats are a healthy and affordable ingredient that can be used in many dishes, such as oatmeal, granola bars, and cookies. They are high in fiber and can help lower cholesterol.

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Potatoes

Potatoes, or sweet potatoes, are a filling and nutritious ingredient that are perfect for the cheapest meals for one. They can be used in many dishes, such as baked potatoes, mashed potatoes, and potato soup. 

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Canned Salmon

Canned salmon is an affordable and healthy source of protein that can be used in salads, sandwiches, and pasta dishes. It is also high in omega-3 fatty acids, which can help lower the risk of heart disease.

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By using these affordable and healthy ingredients, you can cook delicious and nutritious meals without breaking the bank.

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Best Meals for One

meal plan

Cooking for one can be a rewarding and enjoyable experience with a little bit of planning and preparation. Here are some tips and recipe ideas that we’ve put together for the best “meals for one”. By following these tips, you can get started with cooking for one and create delicious and healthy meals for yourself.

Soups

Soup is a great food option for one as it is nutritious, versatile, easy to make, budget-friendly, convenient, and filling.

  • Soup is a great way to pack in a lot of nutrients in one meal. You can add a variety of vegetables, protein, and whole grains to make a hearty and nutritious soup.
  • Customize your soup to fit any flavor preference. You can make broth-based soup, creamy soup, or chunky soup, and add your choice of ingredients.
  • Prep soup in large batches and store them in the fridge or freezer for future meals. It can be made on the stove or in a slow cooker, making it an ideal meal prep option for busy people.
  • Soup is convenient and can be packed in a container or jar and taken to work or school for a quick and easy meal.

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Meal Prep Wraps

Wraps are a great food option for meal prep when cooking for one:

  • Wraps are a portable meal option that can be packed in a lunchbox or taken on the go for busy days.
  • Wraps can be customized to fit any flavor preference. You can use different types of wraps, such as flour, corn, or lettuce, and add a variety of ingredients such as vegetables, protein, cheese, and sauces to create a unique and tasty wrap.
  • Wraps are incredibly easy to make and require minimal cooking skills. You can chop up ingredients and assemble the wraps in advance, making it a quick and easy meal prep option.

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Air Fryer Meals

Air fryer recipes are an excellent option for cooking for one for several reasons:

  • Air fryers allow you to cook a single serving size of food, which is ideal for cooking for one. This means you can control your portions and avoid overeating.
  • Air fryer meals cook food quickly, which is perfect for those who are short on time. You can cook a meal in a matter of minutes, making it an ideal option for busy people.
  • They are energy-efficient and use less energy than conventional ovens, making them a more environmentally-friendly option. They are also easy to clean and require a quick wipe-down with a damp cloth.

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Stir Fry

There are several reasons why stir-fry can be great when cooking for one:

  • Stir-frying is a fast and straightforward cooking method that doesn’t require a lot of preparation or cooking time. It is perfect for those who want to cook a quick meal for themselves without spending a lot of time in the kitchen.
  • Versatile: Stir-frying is a versatile cooking method that can be used with a variety of ingredients, including vegetables, meats, and grains. This means you can mix and match ingredients to create different flavor profiles and textures.
  • One-pot meal: Stir-fry can be a complete one-pot meal with vegetables, protein, and carbs in one dish. This makes it a convenient option for those who want to cook a complete meal without dirtying too many dishes.

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Indoor Grilled Meals

An indoor grill can be a great option for cooking for one for several reasons:

  • Indoor grills are easy to use and require minimal setup. They are typically small and compact, which makes them easy to store and clean.
  • Portion control: Cooking for one can often lead to overeating or wasting food. Indoor grills are typically designed to cook smaller portions, which can help you to avoid both of these issues.
  • Time-saving: Indoor grills often cook food faster than traditional cooking methods, which can be beneficial for those who don’t have a lot of time to spend in the kitchen.

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Overall, these meals and cooking methods are perfect for cooking for one as they are practical, efficient, and require minimal cleanup. They also allow you to prepare healthy and delicious meals without the need for excess ingredients.

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Easy to Make Thanksgiving Side Dishes

Thanksgiving Dinner wouldn’t be complete without all the side dishes. The turkey entree may be the star of the show, but for us, we look forward to piling up our plates with a variety of side dishes. We are including classics such as roasted vegetables, creamy casseroles, and comfort dishes like mac and cheese.

Tomato Mac and Cheese

If you love grilled cheese and tomato soup, this recipe transforms those same delicious flavors into a comforting mac and cheese dish.

mac and cheese
mac and cheese

Tomato Mac and Cheese

No ratings yet
Prep Time 5 minutes
Cook Time 40 minutes
Course Side Dish
Cuisine American
Servings 4

Equipment

  • knife
  • cutting board
  • soup pot
  • spatula
  • baking dish
  • oven

Ingredients
  

  • 2 cups uncooked rotini pasta
  • 1/4 cup butter
  • 3 tbsp flour
  • 2 cups half and half
  • 1 tsp italian seasoning
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1.5 cups shredded cheddar cheese
  • 0.5 cups shredded parmesan cheese
  • 2 each roma tomatoes (thinly sliced)

Instructions
 

  • Pre-heat the oven to 350F. Grease a baking dish with oil or cooking spray
  • Cook the rotini pasta according to the package directions until tender. Once cooked, drain and set it aside
  • Meanwhile, melt the butter in a large saucepan over medium heat and whisk in the flour, salt, and pepper and stir until smooth
  • Slowly poor in the half and half and continue to whisk until the sauce has slightly thickened
  • Gradually add the cheddar and parmesan cheese and mix until the sauce is smooth
  • Add the rotini pasta to the cheese sauce and mix it well
  • Layer half of the pasta mixture into the baking dish and layer half of the sliced tomatoes on top
  • Then, add the rest of the pasta. Top it off with the rest of the pasta
  • Bake in the oven, uncovered, for 20 minutes until hot and bubbly
  • Remove from the oven and sprinkle the top with more shredded parmesan cheese if desired

Italian Sausage and Butternut Squash Stuffing

This delicious stuffing is made with green apples and butternut squash. It has all the flavors of traditional Thanksgiving dressing but is gluten-free and dairy-free. It is toasty, sweet, and savory all at the same time.

Italian Sausage & Butternut Squash Stuffing

No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course Side Dish
Cuisine American
Servings 6

Equipment

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

Ingredients
  

  • 1 lb italian style turkey sausage
  • 1/4 cup red onions (diced)
  • 2 tbsp green onions (chopped)
  • 2 tbsp garlic (minced)
  • 1 each butternut squash (peeled, cut into 1/2 inch cubes, about 6 cups)
  • 2 each green apples (cored and diced)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp italian seasoning
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat oven to 400F
  • Place the veggies and apples on a sheet pan
  • Sprinkle the seasonings and minced garlic on top. Coat everything with olive oil
  • Bake in the oven for 15-20 minutes
  • Meanwhile, add more oil to a saute pan on medium high heat and add the ground turkey
  • Break it up into small pieces and continue to stir it around the pan until it is fully cooked and golden brown (about 7 to 9 minutes). Make sure it cooks to an internal temperature of 165 F
  • Once the veggies and apples finish roasting in the oven, combine the sausage with the veggies in a serving dish

Cheesy Brussels Sprouts Bake

This hot and bubbly brussels sprouts casserole is packed with a creamy cheese sauce and makes for a simple Thanksgiving side dish.

Cheesy Brussels Sprouts Bake

No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course Side Dish
Cuisine American
Servings 6

Equipment

  • saute pan
  • spatula
  • baking dish

Ingredients
  

  • 20 oz brussels sprouts (shaved)
  • 2 each small shallots (minced)
  • 2 tbsp garlic (minced)
  • 3/4 cup heavy cream
  • 1/2 cup shredded sharp white cheddar
  • 1/2 cup shredded Gruyere
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 375F. Add oil to a saute pan on medium heat and saute the shallots and cook for about 2 to 3 minutes. Next add the garlic and stir for about 10 seconds.
  • Add the shredded brussels sprouts and season with salt and pepper. Continue to stir until tender, about 5 to 6 minutes
  • Then, pour in the heavy cream and top with both cheese. Mix it all together
  • Transfer the brussels sprouts mixture into a greased baking dish
  • Bake in the oven for about 12-15 minutes until the cheese is hot and bubbly

Oven Baked Creamed Corn Casserole

This creamed corn casserole includes ingredients you probably already have in your pantry. Mix it all together, place it in a baking dish, and let it finish cooking in the oven.

Oven Baked Creamed Corn

No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Side Dish
Cuisine American
Servings 6

Equipment

  • baking dish
  • oven

Ingredients
  

  • 5 cups frozen corn
  • 2 tbsp mayonnaise
  • 8 oz cream cheese
  • 1 tbsp green onions (chopped)
  • 2 tbsp garlic (minced)
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions
 

  • Pre-heat the oven to 400F
  • In a mixing bowl, add all the ingredients and mix it all around until the cream cheese and mayonnaise fully coats the corn kernels
  • Grease a baking dish with oil and pour the corn mixture into the dish. Bake for about 12-15 minutes until hot, bubbly, and golden brown

Roasted Green Beans with Bacon and Mandarin Oranges

If you’re looking for a quick and easy roasted veggie dish, then you’ve got to try these roasted green beans. And we know what you’re thinking, oranges and green beans? Yes, it definitely works. The citrus burst of flavor pairs well with the saltiness of the bacon, sweetness of honey, and toastiness of the roasted green beans. And it takes less than 20 minutes to whip up this recipe!

Roasted Green Beans with Bacon and Mandarin Oranges

No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Side Dish
Cuisine American
Servings 6

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 2 lbs Fresh Green Beans (washed & trimmed)
  • 2 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 5 slices bacon (uncooked, and chopped)
  • 2 tbsp honey
  • 1 cup mandarin oranges (drained)

Instructions
 

  • Pre-heat the oven to 425F
  • Place the green beans on a sheet pan and drizzle it with olive oil. Season with salt and pepper and toss it around making sure it is fully coated with the oil
  • Top it off with the chopped bacon pieces
  • Bake in the oven for 10 minutes, then remove it from the oven and flip the green beans ,and bake for another 10 minutes until the green beans are tender and the bacon is crispy
  • After it has finished baking, top it off with mandarain orange bits, and drizzle with honey

Oven Roasted Acorn Squash Slices

Brushed with olive oil and seasoned with simple seasoning, this roasted acorn squash recipe is a simple, cozy thanksgiving fare at its finest. Cutting the squash is really the only “work” this recipe calls for because it’s already tasty on its own and it really doesn’t need any other extra ingredients. Minimal effort, maximum yumminess.

acon squash
acon squash

Oven Roasted Acorn Squash Slices

No ratings yet
Prep Time 5 minutes
Cook Time 21 minutes
Course Side Dish
Cuisine American
Servings 6

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 2 each acorn squash
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp olive oil

Instructions
 

  • Preheat the oven to 400F
  • Cut the squash in half lengthwise. Use a spoon to scoop out the seeds. Then, cut them into 3/4 inch slices
  • Place them on a sheet pan and drizzle them with olive oil, sprinkle with the seasonings and toss them around until the squash is evenly coated
  • Roast in the oven for 25 minutes until golden brown and tender

Crispy Smashed Potatoes

These yummy smashed potato bites are easy to make and will be loved by all during your Thanksgiving feast. The potatoes are super crispy on the outside, but absolutely fluffy on the outside. 

Smashed Potatoes

No ratings yet
Prep Time 5 minutes
Cook Time 50 minutes
Servings 6

Equipment

  • boiling pot
  • masher
  • sheet pan

Ingredients
  

  • 12 each small red baby potatoes
  • 2 tbsp olive oil
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp paprika
  • 1/4 tsp chili powder
  • 1/4 tsp salt

Instructions
 

  • Place the potatoes in a large soup pot and fill the pot with water until the potatoes are fully submerged under water. Add 1 tbsp of salt and turn the heat up to high until the water starts boiling
  • After the water boils, bring the water to medium and cook for about 20 minutes until they are tender and they are easily pierced with a fork
  • Meanwhile, pre-heat the oven to 425F and grease a sheet pan with olive oil. Spread the oil until it completely covers the pan
  • When the potates finish cooking, drain them and let them cool for a few minutes. Safely transfer them to a baking sheet
  • Spread the potatoes apart and use either a potato masher or the bottom of a cup to gently smash each potato to a thickness of 1/2 inches
  • Evenly drizzle olive oil over the mashed potatoes and sprinkle the seasonings on top
  • Bake the ptoatoes for about 25 minutes until they are golden brown and crispy

If you are looking for entrees to pair up with these thanksgiving side dishes, check out our quick and easy Stress-Free Thanksgiving Dinner Entree Recipes.

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Stress-Free Thanksgiving Dinner Recipes

pot roast

Turkey, Ham, and Prime Rib normally steal the show when it comes to holiday feasts, but what about changing it up a bit and trying something a little different and a bit easier. These non-traditional entrees are a great alternative if you are wanting to try something new and also cut down time in the kitchen. Here are some secrets to a stress-free Thanksgiving!

Air Fryer BBQ Pork Ribs

These Air Fryer Pork Ribs are so quick to prepare, you’ll be amazed by how tender they are and crispy they can get on the outside. All it requires is a simple dry rub and your favorite bottled bbq sauce. And it cooks in less than 30 minutes. Serve it with a side of green beans or seasoned corn.

pork ribs
pork ribs

Air Fryer BBQ Pork Ribs

No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American
Servings 6

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 2 lbs baby back pork ribs
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1 tsp pepper
  • 3/4 cup barbecue sauce

Instructions
 

  • In a small bowl, mix together the dry rub ingredients (paprika, garlic powder, salt, pepper)
  • Pat the ribs dry and rub the seasonings all over the ribs, making sure it is fully coated
  • Place the ribs in a single layer in the air fryer basket. Cook at 375F for 20 minutes
  • Remove the basket from the air fryer and brush the top of the ribs with the barbecue sauce
  • Place the basket in the air fryer and cook for another 5 minutes (or until the pork has reached an internal temperature of 145F)
  • Remove the ribs from the basket and let it rest for 5 minutes before slicing into individual ribs

Instant Pot Turkey Loin

While whole roasted turkey is usually the star of the show during Thanksgiving dinners, this tender turkey loin is sure to be a show stopper. No need to worry about the long hours of cooking meat to perfect tenderness, the Instant Pot will do the job for you. You can still pair this with your favorite homemade stuffing.

turkey loin
turkey loin

Instant Pot Turkey Tenderloin

No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 6

Equipment

  • knife
  • cutting board
  • Instant Pot

Ingredients
  

  • 2 lbs turkey breast tenderloin
  • 1 cup chicken broth
  • 1 tbsp rosemary (fresh, chopped)
  • 1/4 cup white onions (chopped)
  • 2 each garlic cloves (peeled)
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tbsp worchestershire sauce

Instructions
 

  • Turn the instant pot on the saute setting and add oil to the instant pot
  • Place the tenderloin in the bottom and sear on all sides until golden brown (about 2 to 3 minutes on each side)
  • Next, pour in the broth, add onions and garlic cloves
  • Sprinkle in the rosemary, salt, and pepper, and worchestershire sauce
  • Cover the Instant Pot with the lid and set the manual setting to 20 minutes on high pressure, making sure the pressure valve is in the sealed position
  • When done, follow the manufacturer's instructions to carefully release the pressure
  • Remove the tenderloin from the pot and let it rest for 5 minutes before slicing into 1/2 inch thick slices. Serve with the extra broth

Oven Baked Mini Meatloafs

These beef patties may be mini, but they are full of flavor and can be made in portion sizes with half the baking time. They are perfect for an entree option or appetizer while your guests arrive. These go perfect with creamy mashed potatoes.

Oven Baked Mini Meatloafs

No ratings yet
Prep Time 5 minutes
Cook Time 40 minutes
Course dinner, Main Course
Cuisine American
Servings 6

Equipment

  • knife
  • cutting board
  • muffin tins
  • oven

Ingredients
  

Meatloaf patty

  • 1.5 lbs ground beef
  • 1 each egg
  • 2/3 cups panko bread crumbs
  • 1/2 cup white onions (diced)
  • 2 tbsp garlic (minced)
  • 1/4 cup ketchup
  • 1 tsp italian seasoning
  • 1/2 tsp salt
  • 1/2 tsp pepper

Meatloaf sauce

  • 1/2 cup ketchup
  • 1/3 cup brown sugar
  • 2 tsp dijon mustard
  • 1/4 tsp cinnamon
  • 1/4 tsp salt

Instructions
 

  • Preheat the oven to 350 F
  • In a large mixing bowl, add all of the meatloaf ingredients (beef, eggs, breadcrumbs, onion, garlic, ketchup, seasonings)
  • Use your hands or large spoon to mix it all together really well
  • Divide them into 12 equal portions. Grease the wells of the muffin pans with oil and place each portion into the bottom of the well. Be sure to press down to fill the cup
  • Bake in the oven for 15 minutes
  • Meanwhile, heat a sauce pan on medium heat and add the ingredients for the meatloaf sauce and mix it well until it reaches a smooth consistency
  • After the meatloaf has baked for 15 minutes, remove it from the pan (if needed, use a paper towel, carefully soak any excess liquid or grease from the muffin wells)
  • Evenly pour the meatloaf sauce onto each meatloaf patty and bake for another 10-15 minutes until the meat is cooked through an internal temperature of 165F

Oven Baked Tomato Basil Salmon

This baked salmon makes for a great Thanksgiving main course option and only requires simple ingredients that can be baked in less than 20 minutes. Serve this entree on top of rice pilaf, fluffy couscous, or pan-fried polenta cakes.

Oven Baked Tomato Basil Salmon

No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American, Italian
Servings 6

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Salmon and seasonings

  • 1.5 lbs salmon
  • 2 each roma tomato (thinly sliced)
  • 6 each fresh basil leaves (thinly sliced)
  • 2 tbsp garlic (minced)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Place the salmon on a sheet pan. Season with salt and pepper
  • Sprinkle the minced garlic on top. Layer the tomato leaves and basil leaves evenly all over the salmon.
  • Drizzle with olive oil
  • Bake everything in the oven for 12 to 15 minutes until the salmon is fully cooked to an internal temperature of 145F

Honey Balsamic Baked Chicken

Here’s an Easy One Pan Baked Balsamic Chicken recipe that is easy to prepare, baked to perfection in the oven, and will make your tastebuds happy. They will go great with a winter salad or any roasted vegetable side dish.

balsamic chicken
balsamic chicken

Honey Balsamic Baked Chicken

No ratings yet
Prep Time 5 minutes
Cook Time 32 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 4

Equipment

  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

  • 4 each bone in chicken thighs
  • 1/2 cup balsamic dressing
  • 2 tbsp honey
  • 1 tbsp olive oil
  • 1 tbsp rosemary (fresh, finley chopped)
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions
 

  • Preheat the oven to 425F degrees
  • In a small bowl, whisk together the balsamic dressing, honey, garlic, salt, pepper, and rosemary
  • Place the chicken thighs in a baking dish and pour half of the balsamic marinade over the chicken and make sure it is fully coated
  • Cook the chicken for 20 minutes
  • After 20 minutes, pour the rest of the balsamic marinade on top and cook for another 10-15 minutes until the chicken is golden brown and fully cooked to an internal temperature of 165
  • Remove from the oven and place it on a serving dish and enjoy! Serve with a side salad or roasted veggies

Notes

Note: After the chicken cooks, you can split the recipe in half and shred half of the chicken meat, and use it as your protein for a lunch salad or in a sandwich.

Delicata Squash Lasagna

This low-carb lasagna is rich and delicious and layered with slices of delicata squash topped with savory meat sauce and shredded cheese. It may be low in carbs, but it definitely still brings that comfort we all crave in lasagna.

delicata lasagna
delicata lasagna

Delicata Squash Lasagna

No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 6

Equipment

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

Ingredients
  

  • 2 lbs ground beef
  • 1/4 cup red onions (diced)
  • 2 cups marinara sauce
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 3 each delicata squash
  • 1.5 cup shredded mozzarella cheese

Instructions
 

  • Pre-heat the oven to 400F
  • Add 1 tbsp olive oil to a saute pan on medium high heat. Saute the onions until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and seasonings and saute until it is fully cooked and golden brown (about 7 to 8 minutes)
  • Then, add the marinara sauce and stir it all together
  • Slice the delicata squash in half, lengthwise. Use a spoon to scoop out the flesh and seeds from the middle. Slice it into 1/4 inch thick slices
  • Grease a baking dish and add 1/3 of the meatsauce at the bottom. Layer it with 1/3 of the shredded mozzarella and delicata squash slices. Repeat this process two more times, until all ingredients have been used up
  • Place the baking dish in the oven and bake for 20-25 minutes

Instant Pot Beef Pot Roast

This delicious and hearty pot roast with savory gravy is tender and is perfect for a family feast. Serve with roasted potatoes or on top of cauliflower rice if you are trying to keep it low carb friendly.

pot roast
pot roast

Savory Instant Pot Beef Pot Roast

No ratings yet
Prep Time 10 minutes
Cook Time 40 minutes
Course dinner, Main Course
Cuisine American
Servings 6

Equipment

  • knife
  • cutting board
  • spatula
  • Instant Pot

Ingredients
  

  • 2.5 lbs boneless beef chuck roast
  • 4 each garlic cloves
  • 1/4 cup red onion (diced)
  • 2 cups baby carrots
  • 2 cups beef broth
  • 2 tbsp Worcestershire sauce
  • 2 tbsp cornstarch
  • 1/4 cup water
  • 1 tbsp rosemary (fresh, finely chopped)
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Place the Instant Pot on the saute setting on high heat
  • Season the beef with salt and pepper and add oil to the Instant Pot
  • Add the beef and cook on all sides until evenly browned (about 3 to 4 minutes). Repeat until all sides are browned
  • Next, add the onions, garlic, and thyme. Stir it all around for 2 minutes
  • Pour in the broth and Worcestershire sauce and scrape any of the browned bits from the bottom of the pot
  • Turn off the saute setting and select the manual setting to adjust the pressure to high and set the time for 30 minutes. Make sure the valve is in the sealed position
  • After it has finished cooking, follow the manufacturer's directions for quick-release of the pressure
  • Remove the beef from the Instant Pot. Set the instant pot to the soup setting and add the baby carrots.
  • Mix together the water and corn starch until it makes a slurry. Once the broth is boiling, stir in the corn starch mixture until the sauce thickens
  • Slice the roast into 1/2 inch slices. Serve with gravy and add salt and pepper to taste, garnish with fresh thyme if desired

If you are looking for side dishes to pair up with these thanksgiving entrees, check out our recommendations for Easy to Make Thanksgiving Side Dishes.

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Choosing Healthy Fats: Know the Different Types of Fat

salmon kebab

Fats are a vital energy source for the human body that helps give our body energy and support cell growth. Fat also protects our organs and keeps our bodies warm. They help us absorb minerals and vitamins, build cell membranes, support nerve health, aid muscle movement, make blood clotting possible, and contribute to the process of inflammation to protect the body from contaminants.

Eating foods with fat can be part of a healthy diet, however, it is important to learn which foods to choose that provide good fats and balance the right amount of calories with all the foods you eat and calories you burn. 

What are the main differences between saturated and unsaturated fats?

Saturated fats are fat molecules that are tightly packed with no double bonds between the carbon molecules. Their chemical structures contain many hydrogen atoms, hence they are “saturated” with hydrogen. Unsaturated fats contain less double bonds and fewer hydrogen atoms.

What foods have saturated fats?

Saturated fats tend to be solid at room temperature and naturally occur in many foods. The majority come from animal sources including meat and dairy products, and some plant oils. 

Examples  include:

  • Fatty beef, pork, poultry with skin 
  • lard and cream, butter, cheese, and other dairy products made from whole or reduced-fat milk. 
  • Baked goods (pastries, pizza dough, cookies) and fried foods can also have saturated fat
  • There are some plant-based oils such as palm oil, palm kernel oil, and coconut oil that include saturated fats.

What foods have unsaturated fats?

Unsaturated fats are liquid at room temperature and are considered healthy fats. They contain one or more double bonds. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats contain only one double bond in their chemical structure while polyunsaturated fats contain two or more double bonds in their chemical structure.

Examples include:

  • Nuts such as almonds
  • Plant oils such as canola or vegetable oil
  • Avocados
  • Olives, olive oil
  • Certain fish such as salmon and tuna, which contain omega-3 unsaturated fatty acids

What are the health risks/benefits of each fat?

Both fats can have different effects on cholesterol levels in our body. Saturated fats tend to raise levels of LDL cholesterol in your blood which increases the risk of heart disease and stroke.  When eaten in moderation, monounsaturated fats and polyunsaturated fats can improve blood cholesterol when used in place of saturated fats as part of a healthy diet. Unsaturated fats help lower a person’s level of LDL, reduce inflammation, and can contribute to building stronger cell membranes in the body. 

Fats are a vital energy source for the human body that helps give our body energy and support cell growth. However, a diet with too much of either fat can increase body weight along which could also increase the risk of cardiovascular disease. In terms of calories, both saturated and unsaturated fats contribute nine calories to every gram of fat. They are more energy-dense than carbohydrates and proteins, therefore, consuming high amounts can lead to weight gain or being overweight.  

What are ways to incorporate healthy fat?

For the most part, try choosing foods that provide monounsaturated and polyunsaturated fats. When possible, swap out saturated and trans fat for unsaturated fats. However, there are situations when you can’t avoid saturated fats completely since many foods have a combination of both.

Other ways you can lower your intake of saturated fats is by:

  • Maintaining a diet with a variety of fo fruits, vegetables, whole grains, lean dairy products, poultry, fish, and nuts
  • Minimize processed foods and fried foods made with unhydrogenated oil

It’s all about practicing intentional choices and balancing the number of calories from all the foods consumed with the number of calories you burn daily. Aim for a diet that emphasizes on including a wide variety of nutrient-dense foods can also help ensure a healthy intake of fat.

Here are some recipes with healthy fats:

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Daily Habits That Could Increase Risk for Heart Disease

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Heart disease is known as the “silent” killer and people don’t know they are at risk until they experience signs or symptoms of heart failure or heart attacks. Certain habits over time can increase the risk for heart disease and we don’t even know it.

It is well known that foods with high amounts of salt, sugar, saturated fat, and refined carbs raise your risk for heart disease. Intaking high amounts of saturated fat can lead to high levels of cholesterol, consuming too much sodium (the main portion of salt) can increase high blood pressure, and sugar and refined carbs can lead to weight gain and obesity. All these things contribute to a higher risk of heart disease. It is easy to identify what foods to avoid and try to limit them, but here are common habits that most people do that contribute to the risk of heart that can easily be changed and avoided.

Portion Control 

We tend to overload our plates. How much we eat is just as important as what we eat. Overeating can lead to unwanted calories which could lead to weight gain and obesity. Individuals who are obese require more blood to supply oxygen and nutrients which causes an increase in blood pressure to move the blood around. You can avoid overeating by using small plates or a small bowl to help control your portion size. Tracking servings when you eat is also recommended. Use measuring cups or spoons to portion out your food. This will be helpful until you can learn to eyeball the correct portions. 

Unhealthy Snacking

When we are hungry, we might have the tendency to snack on high-calorie foods such as meat and cheese, or sugary snacks. These items are full of saturated fat, high sodium, and added sugar. Instead of eating those snacks, it would be better to get good sources of vegetables and fruits. They are low in calories and rich in dietary fiber which will keep you full longer. They are also full of antioxidants and anti-inflammatory properties that can combat chronic inflammation that contributes to heart disease. 

Deli Sandwiches

Many consume sandwiches every day for lunch because it is budget-friendly and convenient. However, most deli meats are high in sodium. The portion size for one meal alone can contribute to most of your daily allowance for sodium in one sitting. Excess sodium increases blood pressure because it holds excess fluid in the body which creates an added burden to the heart. Instead of deli meats, swap it out with shredded rotisserie chicken, a hard-boiled egg salad with avocado. Include a spread of hummus and load up the sandwich with roasted or fresh veggies. 

Fruit Juice

Some people also consume 100 percent fruit juice to replace their soda or other sugary drinks as a healthier option, however, the portion size for many bottled fruit juice may be too large which could double the calories and sugar you need in one sitting. It would be important to read the label to know how many servings are in a bottle. It is also better to consume fruit juices that did not filter the skin because you would be missing out on the fiber that can help with normalizing elevated blood lipids which is a risk factor for heart disease.

Frozen Dinners

Frozen dinners may also be quick and convenient options for busy lifestyles. Even those that are labeled low fat and low carb may appear as if they are a healthier choice. However, these servings may contain high amounts of sodium. We always recommend cooking from scratch and batch cook meals so that you can freeze them and save them for later use.

Condiments

It’s also the little things that add up such as condiments and coffee creamer. Although the serving size for these items may appear small, many of us use them throughout the day in all of our meals. Many of these condiments can pack a large amount of sodium and sugar in a small serving size. 

Unbalanced Meals and Last-Minute Meals

Last but not least, adequate and appropriate nutrition is required for all cells to function optimally and this includes the cells in the immune system which are essential in combating the complications of heart disease. Many stick to foods that they are familiar with and do not get enough variety, let alone enough vegetables and fruit which have essential vitamins and minerals that support the immune system. Incorporating foods with antioxidants can help protect molecules from oxidative stress.

Eating foods with anti-inflammatory properties in your diet helps boost your immunity system and fight disease and help you reduce your risk of illness. Unbalanced meals usually result from last-minute food decisions. Therefore, planning your meals in advance and knowing what you will eat during the week will help ensure that you are incorporating plenty of nutrient-rich foods such as fruits, veggies, whole grains, lean poultry, and fish. It will also help you limit foods with saturated fats, trans fats, and excess sodium and sugar. 

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You can also try some of our heart-healthy recipes:

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