Category: Blog

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.

Get the recipes:

• Grilled Italian Chicken with Green Beans and Almonds

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.

Get the recipe:

• Sausage Egg Muffins with Strawberries

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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• Oven Baked Apples with Ricotta and Walnuts

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.

Get the Recipe:

• Cinnamon Toast Quinoa Crunch with Strawberries

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.

Get the recipe:

• Citrus Ginger Salmon and Beet Salad

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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• Ground Beef Broccoli Stir Fry

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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• Oven Baked Honey Mustard Glazed Chicken Salad

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.

Get the Recipe:

• Easy Air Fryer Steak Kebabs

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.

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.

Get these recipes:

• Pineapple BBQ Chicken and Cauliflower Rice
• Baked Cilantro Chicken with Black Beans

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. 

Get these recipes:

• Lentil Soft Tacos
• Butternut and Black Bean Tacos

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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• Baked Oats with Fruit
• Cranberry Oatmeal Muffin

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. 

Get the Recipes:

• Roasted Potatoes with Baked Chicken
• Roasted Sweet Potatoes and Chicken Salad

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.

Get the recipes:

• Salmon Stuffed Avocado
• Salmon Cakes and Arugula Salad

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

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.

Get these recipes:

• One Pot Mexican Chicken Soup
• Beef Udon Noodle Soup
• Turkey Toscana Soup

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.

Get these recipes:

• Steak Wrap with Air Fryer Eggplant Fries
• Chicken Pesto Wrap
• Celery Chicken Salad Wrap

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.

Get the Recipes:

• Shrimp and Pineapple Kebabs
• Air Fryer “Fried Chicken”
• Sweet Potato Toast

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.

Get the Recipes:

• Tofu and Veggie Stir Fry
• Garlicky Beef Stir Fry
• Peanut Chicken Stir Fry

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.

Get the recipes:

• Grilled Balsamic Steak with Sweet Potato Wedges
• Grilled Eggplant Steak with Marina Sauce
• Grilled Salmon with Watermelon Salad

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.

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.

Tomato Mac and Cheese

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Prep Time 5 minutes mins

Cook Time 40 minutes mins

Course Side Dish

Cuisine American

Servings 4

Equipment

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

Ingredients

  

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• 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

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Course Side Dish

Cuisine American

Servings 6

Equipment

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

Ingredients

  

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• 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

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Course Side Dish

Cuisine American

Servings 6

Equipment

• saute pan
• spatula
• baking dish

Ingredients

  

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• 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

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Course Side Dish

Cuisine American

Servings 6

Equipment

• baking dish
• oven

Ingredients

  

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• 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

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Course Side Dish

Cuisine American

Servings 6

Equipment

• knife
• cutting board
• sheet pan
• oven

Ingredients

  

1x2x3x

• 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.

Oven Roasted Acorn Squash Slices

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Prep Time 5 minutes mins

Cook Time 21 minutes mins

Course Side Dish

Cuisine American

Servings 6

Equipment

• knife
• cutting board
• sheet pan

Ingredients

  

1x2x3x

• 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

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Prep Time 5 minutes mins

Cook Time 50 minutes mins

Servings 6

Equipment

• boiling pot
• masher
• sheet pan

Ingredients

  

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• 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.

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.

Air Fryer BBQ Pork Ribs

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Course dinner, Main Course

Cuisine American

Servings 6

Equipment

• knife
• cutting board
• Air Fryer

Ingredients

  

1x2x3x

• 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.

Instant Pot Turkey Tenderloin

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Course dinner, Main Course

Cuisine American

Servings 6

Equipment

• knife
• cutting board
• Instant Pot

Ingredients

  

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• 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

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Prep Time 5 minutes mins

Cook Time 40 minutes mins

Course dinner, Main Course

Cuisine American

Servings 6

Equipment

• knife
• cutting board
• muffin tins
• oven

Ingredients

  

1x2x3x

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

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Course lunch

Cuisine American, Italian

Servings 6

Equipment

• knife
• cutting board
• sheet pan
• oven

Ingredients

  

1x2x3x

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.

Honey Balsamic Baked Chicken

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Prep Time 5 minutes mins

Cook Time 32 minutes mins

Course dinner, Main Course

Cuisine American, Italian

Servings 4

Equipment

• mixing bowl
• sheet pan
• oven

Ingredients

  

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• 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 Squash Lasagna

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Prep Time 5 minutes mins

Cook Time 25 minutes mins

Course dinner, Main Course

Cuisine American, Italian

Servings 6

Equipment

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

Ingredients

  

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• 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.

Savory Instant Pot Beef Pot Roast

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Prep Time 10 minutes mins

Cook Time 40 minutes mins

Course dinner, Main Course

Cuisine American

Servings 6

Equipment

• knife
• cutting board
• spatula
• Instant Pot

Ingredients

  

1x2x3x

• 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.

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:

• Easy Smoked Salmon With Fruit Recipe
• Parsnip Fries

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. 

If you need help planning your meals in advance, Sign up for our Free Trial and get access to weekly meal plans.

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

• Healthy Roasted Broccolini And Dried Cranberries Side Dish 
• Easy Cauliflower Rice With Colorful Vegetables
• Healthy Sheet Pan Tilapia With Roasted Veggies