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Posted on November 19, 2023November 19, 2023 by admin — Leave a comment

Affordable Holiday Meals & Sides

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

The holidays are here and this is the time for joyous, indulgent feasts. The price of groceries is only going up and between food and gifts, we can all stand to save some money with these affordable holiday meals and sides.

Whether you’re cooking for yourself or for guests, we all want a taste of the holidays. Meal prepping holiday foods can be delicious and healthy without breaking the bank. With the right set of recipes and good grocery shopping, you can save tons on this holiday while still feasting.

Plan your menu in advance. Good meal prepping benefits from good planning. Affordable holiday meals can focus on a few key ingredients that evoke the flavors that we know and love. Take it a little at a time. Testing out new recipes can be tricky and lead to wasted food if it doesn’t work out. Food waste will feel heavier on the budget than anything else.

Mix up old favorites with variations that include these flavors and you’ll be amazed at what will work. This could even become a staple year round for your meal routine. Explore new proteins like lentils, beans, and legumes. These alternative protein sources are incredibly good for your diet and can be a good addition to your affordable holiday meals. Consider non-traditional holiday recipes and update them with the flavors of the holidays.

When grocery shopping, if you’re unsure about certain ingredients, lean towards taking risks with ingredients that are shelf stable. That way even if you don’t end up using them, they won’t go to waste. You can always use them in something later.

Spices tend to be one of the most expensive parts of exploring new meals. Meal prepping affordable holiday meals can come down to the spices. If you don’t have many of the spices that you need for the recipes, try to limit yourself to only a few new spices. Also look for recipes that overlap new spices, even if they aren’t holiday recipes as you’ll likely have a lot of spice leftover after the holidays and you’ll want to use them somehow.

This guide highlights some key herbs, spices, and spice blends that you can use to work in the holiday flavors into your meals.

Herbs for the holidays

Rosemary: slightly minty, sage-like, peppery, balsamic taste with a bitter, woody aftertaste
Bay Leaves: herbal flavor with notes of eucalyptus, menthol, and pine
Parsely: clean and peppery taste with a touch of earthiness
Sage: earthy, sweet-yet-savory
Thyme: peppery and sweet, sometimes with a clove-like sensation
Mint: subtly sweet taste and cooling sensation

bowls of spices for affordable holiday meals

Spices for the holidays

Allspice is just one berry, not a spice blend. It delivers the pleasantly warm and fragrant aroma of cinnamon, cloves, and nutmeg, with just a pinch of pepper.
Cloves: cinnamon, but with a sharper tooth.
Cumin is earthy and deep with a twist of lemon. It’s a very commonly used spice in recipes and goes especially great on green beans, potatoes, and carrots.
Nutmeg is bittersweet, with deep woody tones. Nutmeg partners well with carrots, cheese dishes, pumpkin pie, spinach, and sweet potatoes, as well as in cakes or sprinkled over eggnog.
Poultry Seasoning is herbaceous and woodsy, an energizing mix of thyme, rosemary, sage, marjoram, and oregano.
Garam Masala is a blend of black pepper, cumin, coriander, cardamom, cinnamon, nutmeg, clove, and saffron elevates sweet and savory comfort.

Create your own rubs and sauces to capture the holiday flavors without having to cook entire recipes. Sauces also provide the benefit that if you don’t end up liking them you can always leave it out and still enjoy the rest of the meal. This is a good reason to keep sauces separate when meal prepping.

glass meal prep containers with persimmon muffins

Fall Persimmon Muffins

Breakfast, Dairy Free, Meatless, Oven, Recipes, Snacks

Energize Your Mornings with Healthy Persimmon Almond Muffins! Packed with wholesome goodness, these muffins are a delightful start to your day, combining the exotic flavor of persimmons with the nutty crunch of almonds. These muffins are not only delicious but also a perfect choice for a healthy breakfast meal prep. They are rich in fiber,…

glass meal prep containers with pasta and pumpkin marinara with green spinach and shredded cheese

Sausage Pumpkin Pasta

Dinner, Recipes, Stovetop

Fall into Flavor with this Healthy Seasonal Meal Prep with Sausage and Pumpkin Marinara Pasta. Embracing the changing seasons doesn’t mean you have to compromise your health or your taste buds. As the air turns crisp and leaves blanket the ground, it’s time to welcome the comforting flavors of fall into your kitchen. Our Sausage…

Autumn Delight: Meal Prep Arugula Salad with Roasted Butternut Squash and Chicken Sausage

Chicken, Dairy Free, Lunch, Oven, Recipes, Weight Loss

In the world of meal prep, there’s no season quite like autumn to inspire creativity in the kitchen. The vibrant colors, rich flavors, and cozy aromas of fall ingredients make for a delightful culinary experience. If you’re on the lookout for a healthy and satisfying lunch option that embodies the essence of autumn, look no…

Air Fryer Apricot Glazed Chicken with Broccoli

Air Fryer, Chicken, Dairy Free, Dinner, Gluten Free, Low Carb, Recipes

Air Fryer Apricot Glazed Chicken with Broccoli is a scrumptious, budget-friendly meal prep option designed for busy individuals seeking convenience without sacrificing flavor. This recipe features succulent chicken thighs marinated in a savory-sweet glaze made from a blend of soy sauce, apricot, honey, and aromatic spices. The magic of the air fryer ensures quick and…

glass cup with chia pudding topped with mixed berries

Chia Pudding with Mixed Berries

Breakfast, Dairy Free, Gluten Free, Meatless, No Cook, Recipes, Snacks, Weight Loss

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping! This post may contain affiliate links….

Posted on November 12, 2023November 12, 2023 by Admin — Leave a comment

Make Ahead Meals for the Holidays

The holidays are coming up and cooking a lot of food takes so much time. Anything you can do to make ahead meals for the holidays, the better. From prepping individual ingredients to fully cooking entire dishes days ahead of time can make the day-of go so much easier. You can trust that you have everything ready and you have enough. Relieve the stress of cooking on Thanksgiving, Christmas, Hanukkah, and every holiday throughout the year.

Meal prep and make ahead meals can save you a ton of time on main courses or side dishes. If you don’t know the basics you can find yourself having to remake a lot of food though. Some dishes and ingredients work and others simply don’t. Follow these fundamental rules and you should do great.

Foods that can be frozen entirely cooked are a great option for saving time especially when you’re expecting to feed a lot of people. Meals that focus on a meat, grain or veggie generally freeze well.

Casseroles: Creamy casseroles freeze very well. Although cream doesn’t freeze well on its own, as part of a dish it works. You can entirely cook dishes like mac n cheese, pot pies, and casseroles ahead of time and freeze them days in advance. Take it out the morning-of and reheat in the oven.
Soups & stews: Soups and stews freeze and reheat fantastically. The moisture from the broth keeps everything sealed and prevents the other ingredients from drying out in the freezer. We covered this before on this post: Tips For Freezing Meals. Soups make a great addition to holiday meals but they take so long to cook and develop flavor. Make ahead meals for the holidays, like soups, is an efficient and easy way to prepare. Even if you don’t want to cook the entire soup ahead, even just preparing the broth can save hours to build flavors. (depending on the soup)
Dough: Pie, bread, and cookie dough all freeze well. Dough can take a lot of effort and time to prepare. Make ahead meals like pot pies, dessert pies, or breads will make holiday dishes possible that would ordinarily not be an option.
Desserts: So many desserts do well in the freezer or in the fridge. Cookies, cakes, other pastries, you can even get away with prepping them and leaving them unbaked until the day of. Make ahead desserts is definitely a time saver and game changer.

Don’t feel limited though. Tons of make ahead meals can be frozen. A good rule to follow is don’t freeze foods that are

Crunchy
Mayonnaise based meals
Hard boiled eggs
Salads
Custards

Any meal that requires an emulsion is likely to split or become grainy. Foods release moisture as they’re freezing so crunchy foods lose their crunch.

Reheating make ahead meals for the holidays

Most frozen meals can be cooked or reheated from frozen. Adjust the cooking times and use a food thermometer to check internal temps.

Leftovers from the holidays

According to the USDA, if you thawed the meal in the refrigerator, yes, you can refreeze foods after cooking or reheating them. Make sure to freeze food again within 3 days however the earlier you get it frozen the better it tends to upkeep.

Make ahead meals a day before

Preparing vegetables the day before is a great way to save time, peel potatoes, cut off the ends of string beans, chop onions, and roast beets. Thaw the turkey, marinate or brine the meat, and make any dips. All of this prep not only makes things easier but also helps develop flavors.

Use separate meal containers to avoid flavors leaching from each other. See our blog post on meal prep containers. Learn more with our post on the Best Meal Prepping Containers.

Want help on cooking the perfect turkey for Thanksgiving, check out our article on How to Cook Turkey for more information!

Need some help with some ideas for make ahead meals for holiday appetizers, sides, and entrees then start here:

rectangle white baking dish with sliced sausage, diced potatoes and peppers, and green onions

Oven Baked Sausage and Potato Hash

Hey there, breakfast enthusiasts! Today, I’ve got a scrumptious recipe that will not only save you time but also add some flavor-packed excitement to your morning routine. Get ready to dive into the deliciousness of oven-baked sausage and potato hash. This delightful dish is perfect for breakfast meal prep, and I’ll tell you why! This…

round plate with deviled eggs and arugula salad

Tuna Stuffed Deviled Eggs

Greetings, food enthusiasts! Today, I’m excited to share with you a fabulous recipe that not only adds a burst of flavor to your meal prep routine but also offers numerous health and cost benefits. Get ready to indulge in the delectable goodness of Tuna Stuffed Deviled Eggs, a low carb meal that will keep your…

Roasted Chicken with Green Bean Casserole

Roasted chicken and green bean casserole are two classic American dishes in and of themselves but together the two provide a nutrient-packed meal with a fantastic balance of protein, carbs, and fats. Many people often look to French’s or Campbell’s green bean casserole recipes but we prefer our, made from scratch cream base coupled with…

Sautéed Brussel Sprouts

Posted on November 4, 2023November 4, 2023 by Admin — Leave a comment

Meal Prepping Snack Packs – Lunch Ideas

Lunchables are a popular choice for children’s lunches and as a grown up you can still enjoy meal prepping snack packs. It’s like a small charcuterie board on-the-go. For busy people, meal prepping snack packs has to be one of the easiest and quickest meals out there. Adult snack packs have become popular in the past few years and there are a few options for you that are prepackaged in the store, however making your own is so easy and customizable.

Besides the shopping trip, it’s mostly cutting up fruits, veggies, and cheese and stacking them in meal containers. It’s so easy that a child can do it. If you need to prepare meals for yourself and a child, this is a great option. You can both eat the same or similar meal and they can learn about meal prepping while they help you.

One of the best parts of meal prepping snack packs is being able to customize them to your particular dietary needs. It’s much easier to balance nutrition or lean towards high protein foods or low sugar. Since each element of the snack pack is individual, it’s extremely easy to adjust even daily to your needs or taste for the day.

Meal Prepping Snack Pack Ideas

Chicken salad, snap peas, blueberries, pita
Hummus, carrots, mandarin orange slices, salami
Cottage cheese, strawberries, broccoli, beef jerky
Greek Yogurt, grapes, almonds, cherry tomatoes
Nut butter, apple slices, hardboiled eggs, baked chicken, cauliflower
Tuna, hardboiled eggs, cucumbers, crackers

Customizable snack packs provide a ton of variety in your meals. You can simply buy random foods and mix and match them to see how they taste together. It’s much more fun and engaging than a sandwich and often tastes better. It’s easier to be creative and experimental when it’s just amounts of each food. These fun deviations from your normal meal prep routine keeps things fresh and exciting. Preventing diet burnout is very important in meal prepping. Check out bento boxes as well. Japanese lunch boxes that are extremely popular with a huge variety of foods that can be included and even the complexity of flavors. Bento can act as a great inspiration for you meal prepping even if you’re not prepared to invest the same amount of time.

You can also use fresh ingredients for your homemade snack packs. Fresh fruit, veggies, cheeses and crackers all taste better than the prepackaged store snack packs. Plus, meal prepping snack packs at home is much more affordable. You can buy in bulk and break down each ingredient into snack size portions. You’ll also be surprised how much you can buy for the same price as store bought snack packs which are priced up for convenience.

Another way that meal prepping snack packs can save you money is by using those random leftovers. Sometimes you end up with small amounts of left overs that don’t work well into a different meal but can easily become part of a snack pack. Cooked veggies, fruits like grapes or strawberries, even proteins like shredded chicken and ground beef can be worked into a snack pack. Being able to use these small parts of other meals to make an entire lunch minimizes food waste and saves you money.

Having the right meal prep containers helps out a lot. Each food should be stored separate to avoid soggy crackers and cheese. Classic lunch containers with 3 or 4 compartments are perfect for this. Even small single compartment containers are great for specific snack foods.

Meal prepping snack packs at home also means you can portion control. Snack packs tend to be small anyways however the nutrients tend to be heavy on cheese and crackers. Balancing your snack pack is easy if you know the basics. These simple foods will taste great together and will balance well.

These are popular meal prepping snack pack foods. Mixing and matching them can create a variety of flavor combinations as well as keeping lunch at work fun. The trick is to balance nutrients. Try to always include a veggie, a fruit, a small amount of cheese and protein. Include dips to make veggies more fun if you’re not a veggie fan.

Cheese cubes or string cheese
Cherry tomatoes
Hard-boiled eggs
Deli meat
Leftover chicken
Chicken salad
Cucumbers
Sugar snap peas
Hummus
Mixed nuts
Grapes
Yogurt
Beef or turkey jerky
Chickpeas (garbanzo beans)
Peanuts or Almonds
Tuna
Baked tofu
Cottage cheese
Apple slices
Egg bites
Broccoli
Crackers

Posted on October 29, 2023November 3, 2023 by Admin — Leave a comment

Meal Prepping Soups

Meal prepping soups is one of the easiest, most affordable meal prepping methods. On top of that, soups are versatile and last a while in the freezer, just a few reasons soup is so popular. It’s soup season and a perfect time to dust off your big pots and instant pots. Soup meal prep is very forgiving, you can adjust and season as you go and build up flavors slowly. There are many soup tricks to learn to balance the saltiness, thickness, maintain vegetable textures, and much much more.

A good thing to check before you get started is how many meal prep soup containers you have available. It’s frustrating to spend hours making a soup only to find that you don’t have the right containers to actually take it with you. If you’re planning to freeze the majority of it, then a gallon bag will suffice. It freezes well and is more convenient to store in the freezer. Lastly, make sure to let soup cool down to room temperature before putting it in the fridge or freezer.

Soups are some of the most affordable options for home cooking. Not only does it go a long way but it’s great for cheap or throw away ingredients. Leaner and tougher cuts of beef and pork are great options for stews. The longer cooking times and broth help break down the protein and these cuts have great flavor, it’s just the texture and tenderness that need help.

Cuts to use in stews and soups

Chuck
Bone-in short rib
Bohemian (Bottom Sirloin Flap)
Beef Round
Oxtail
Cross-cut shanks

Depending on the recipe you’re making, the order of cooking can vary however a good rule is to sear the meat before you add it to the broth. This searing helps maintain the flavor and bite of the meat as well as adding a caramelized note.

Meal prepping with soups is also a great way to save money with all of the off-cuts of vegetables. Broccoli stalks, carrot peels, beet skins, there are tons of ways to use these pieces of vegetables in a soup and never notice.

You can even make delicious broth with bones. A popular option to buy an entire chicken, after cleaning the meat off, you can use the carcass to create a homemade chicken broth. A good broth can be easy, water and strong ingredients from the pantry, concentrates, herbs, and salt and pepper. Soups alongside the rest of your meal prep makes cooking at home even more affordable.

There are 4 famous soup bases the French mirepoix, German suppengrün, Spanish sofrito and Creole “holy trinity” are four classic flavor bases that dominate many western recipes

Mirepoix & Suppengrün: Made by cooking onions, celery, and carrots in a pot. Mixed together and started all at the same time, they are cooked slowly in butter or oil without browning them. This brings the flavor out.

Sofrito: Sofrito is a flavorful cooking base used in many Latin American, Caribbean, and Spanish cuisines. Traditionally, it is made by grinding ingredients together using a mortar and pestle. Often made with onion, garlic, bell pepper, tomato, and cilantro with additional spices.

Creole “holy trinity”: Similar to the French Mirepoix, the Creole soup base starts with onions, celery, but then substitutes bell peppers in for carrots.

However we often tend to be too busy for more involved soup meal prep recipes and we are just looking for a simple, no fuss soup. Crock pots and instant pots are amazing for this. With a bit of store bought stock or bouillon cubes, throw everything into the pot and just set to cook for hours. (typically around 4 hours) You can still build up flavors and it’s just as delicious with way less work. These recipes are perfect soup meal prep for busy schedules.

round plate with beef chunks in tomato sauce with napa cabbage, red cabbage, and sliced mushrooms

One Pot Beef and Cabbage Stew

Are you in search of a hearty and hassle-free dinner meal prep option that will make your weeknights a breeze? Look no further than our One-Pot Beef and Cabbage Stew recipe. Packed with lean beef, colorful cabbage, and savory mushrooms, this dish is a surefire way to satisfy your taste buds while simplifying your meal…

Instant Pot Recipe for Beef Udon Noodles

Enjoy udon noodles served in this savory soup by using your chopsticks while making a slurping sound. Slurping enhances the flavors of this dish 🙂 This post may contain affiliate links. Please see our privacy policy for details. Cooking for two can be a challege, but with a little planning and creativity, it can be…

One Pot Mexican Chicken Soup

This Mexican Chicken Soup Recipe comes together quickly and is a flavorful and budget-friendly meal. This post may contain affiliate links. Please see our privacy policy for details. Not only is this Mexican Chicken Soup Recipe full of nutrients and high in protein, it is also made with pantry-friendly and budget-friendly ingredients. Why is This…

One Pot Turkey Toscana Soup

Here’s a healthy spin on a restaurant classic. This One Pot Turkey Toscana Soup recipe is lightened up with healthy ingredients that you can make in less than 30 minutes. This post may contain affiliate links. Please see our privacy policy for details. Why You’ll Enjoy this Version of Turkey Toscana Soup Zuppa Toscana soup…

Our Favorite Meal Prepping Soup Recipes

Posted on October 22, 2023October 23, 2023 by Admin — Leave a comment

Meal Prepping with Pork

pork carnitas ingredients - high protein meals

Meal prepping with pork is a great addition to your meal prep routine. Healthy cuts of pork and the right recipes can be very nutritious, taste amazing, and stores well. Knowing how to introduce and balance pork in your diet can make a big difference and open a whole new world of proteins and recipes. Some cuts of pork can even be leaner than chicken if your diet is restrictive on fatty foods.

Meal prepping with pork offers unique flavors and textures as well as being versatile. Most cuisines around the world have pork as one of their primary proteins. Choosing the right cut for the recipe and for your dietary needs is the important part.

Pork is an excellent source of high-quality protein, essential for muscle growth and overall health. Meal prepping with pork can also be a cost effective protein compared to beef. As always, pay attention to the deals at your local grocery store and you can save a lot. Good meal prepping leverages ingredients that are versatile and can last in the fridge or freezer. Pork freezes well, leading to less food waste and pairs nicely with many sides due to its mild flavor.

Pork’s high protein will make you feel full faster for longer. If you balance your meal prepping with pork with healthy portions of vegetables and fruits, this can be a great inclusion into your weight loss meal routine.

Meal prepping with popular cuts of pork

Pork Chop: This is one of the most popular cuts of pork. The pork chop is versatile and easy to cook. Pan-fry, baking, grilling, and many others. It takes well to a variety of seasonings and is a good place to start. This can be and tends to be a lean cut and is a good option for meal prepping with pork on a diet.

Pork Tenderloin: The pork tenderloin tends to be the other go-to option for pork cuts. It’s lean as well and could be a healthy option depending on your dietary goals or needs. The tenderloin is tender, just as the name suggests, and is often roasted, slow cooked, or pan-fried.

Pork Shoulder (Pork Butt): Another versatile cut as well as being economical. Per pound, it’s a relatively affordable protein option. Often used with stews and other slow cooking methods like pulled pork. Use a crock pot or instant pot with some sauce and spices and you’ll have a good amount of pulled pork ready for sides with very little work required. (pay attention to the sauces that you use, they can be high in sugar, salt, and others. Read the label and look for healthier options)

Ground Pork: People often think of ground beef, chicken, or turkey. Ground pork is only considered as part of a breakfast sausage or a meatball. Both of which are great uses of pork and are delicious as part of a balanced meal. Ground pork can be used in many of the same ways that ground chicken and beef are, just be careful of the fat content of the ground pork and the cooking. Pork needs to be cooked all the way through.

Ham: Ham is used on the daily for sandwiches and on holidays as a centerpiece entrée. There are a lot of types of ham as well as cooking methods. This tends to be a popular option just for the leftovers alone. The sweet and salty pork pairs well with a variety of sides and can last 3-5 days in the fridge (after cooked) before drying out or going bad.

Bacon: Probably the most popular cut of pork. Bacon’s reputation precedes it but small amounts can be included in a balanced meal. Bacon contains nutrients like Vitamins, B1, B2, B3, B4, B5 as well as iron, magnesium, zinc and potassium. The high content of saturated fats tends to be the issue though. Although newer science debates the impacts of “unhealthy” fats, limiting your portions is important. It also tends to be high in sodium so if you need a low sodium option consider a different bacon product.

Meal Prepping with Pork: Cooking Methods

Roasting:

Preheat your oven to the desired temperature (usually around 325-375°F or 160-190°C).
Season the pork with herbs, spices, and marinades for flavor.
Place the pork in a roasting pan, fat side up, on a rack to allow air circulation.
Roast until the pork reaches the recommended internal temperature for the specific cut you’re cooking. Use a meat thermometer to check doneness.

Grilling:

Preheat your grill to medium-high heat (350-450°F or 175-230°C).
Season the pork with your choice of rubs, sauces, or marinades.
Grill the pork over direct heat, turning as needed until it reaches the recommended internal temperature.

Pan-Frying:

Heat a skillet or frying pan over medium-high heat.
Season the pork and add a small amount of oil to the pan.
Cook the pork on both sides until it’s browned and reaches the safe internal temperature.

Baking:

Preheat your oven to 350-375°F (175-190°C).
Place the seasoned pork in a baking dish and cover it with foil or a lid.
Bake until it reaches the safe internal temperature.

Slow Cooking:

Slow cooking is ideal for pork cuts like shoulder or ribs.
Season the pork and place it in a slow cooker.
Add liquid (broth, sauce, etc.) for flavor and moisture.
Cook on the low setting for an extended period (6-8 hours) until the meat is tender.

Stir-Frying:

Cut pork into thin strips or small pieces.
Heat a wok or skillet over high heat.
Add a small amount of oil and stir-fry the pork with vegetables and seasonings.

Braising:

Braising involves searing the pork in a hot pan, then slow-cooking it in a flavorful liquid like broth or wine.
It’s suitable for cuts like pork shoulder.
After searing, transfer the pork to a heavy, oven-safe pot, add the liquid and other ingredients, and cover it.
Braise in the oven at a low temperature for several hours.

Boiling:

Boiling is typically used for cooking pork to be used in soups, stews, or to make pulled pork.
Season the water with spices and herbs, then simmer the pork until it’s tender.

Use a meat thermometer to ensure your pork is cooked thoroughly and reaches a safe internal temperature. For most cuts of pork the USDA recommends 145°F (63°C), however for ground pork and some other cuts, it is recommended to cook to 160°F (71°C), or until shredded easily. Cooking times vary based on the thickness of the cut so use a thermometer to be safe.

Meal prepping for yourself and others can get monotonous if you stick to the same ingredients and recipes week after week. Mixing up the protein is a great way to entirely transform a recipe. Experiment with pork as a substitute in your favorite recipes or branch out into new recipes. We suggest these as a great place to start:

round plate with sliced pork tenderloin and diced butternut squash

Island Spiced Pork Loin with Butternut Squash & Apples

Island-Spiced Pork Loin with Butternut Squash and Apples is a meal prepper’s dream come true! The spicy, sweet, and savory notes from the pork marinade, the tender and caramelized qualities of the roasted butternut squash, the crispness and freshness of the apples, and the mild sweetness of the red onions all come together to create…

Instant Pot Pork Carnitas Tostadas

This Instant Pot Pork Carnitas is a game changer for your weekly dinner meal prep! It tastes as if it came from a restaurant, but you don’t have to break the budget by making it yourself at home. This post may contain affiliate links. Please see our privacy policy for details. What Are Pork Carnitas?…

How to Make Easy and Healthy Pan-Fried Pork Chops

Crispy golden brown pork chops ready in less than 10 minutes! These easy pan-fried pork chops come together quickly, are bursting with flavor, low carb, and make for a perfect weeknight dinner. Ease of Making: Medium This pork chop recipe is prepared on the stovetop and uses thinly sliced boneless cuts that sear in a…

Posted on October 15, 2023October 15, 2023 by Admin — Leave a comment

Best Fall Seasonal Recipes

It’s time for Fall Seasonal Recipes! Great fall seasonal recipes are characterized by their use of fresh, in-season ingredients that capture the essence of autumn. Every year, fall is the season everyone gets excited about for food. From harvest festivals to thanksgiving, there is a long tradition of copious amounts of food during this season. It’s one of the best, if not the best, for fresh vegetables, fruits, and herbs. The flavors are diverse and rich. There are a ton of seasonal recipes that you can make with fresh, versatile ingredients.

Cooking seasonally means incorporating ingredients that are freshly harvested or prepared for your region during this time of year. These days we have year round produce and products so seasonal cooking isn’t as significant as it used to be, however seasonal ingredients can be more flavorful and use less chemicals to sustain them. Unless you shop at a farmers market or grow your own food, you may not even be aware of what seasonal foods are available in your region. With the weather cooling off this is a great time to visit your local farmers market and have a nice day grocery shopping outside.

The temperature change and local culture will dictate what will be readily available but grocery stores these days stock most of everything you’re looking for. If it doesn’t, ordering it online is always an easy option. You should take some time to look up what foods are seasonal for your area and mix up your meal routine with seasonal recipes.

Warm and Comforting: Fall is associated with cooler weather, so great fall recipes tend to be warm, hearty, and comforting. Dishes like soups, stews, casseroles, and roasted vegetables are perfect for keeping you cozy on chilly evenings.

Rich Flavors: Fall recipes often incorporate rich, earthy flavors that are synonymous with the season. Ingredients like cinnamon, nutmeg, cloves, ginger, and allspice are commonly used to add warmth and depth to dishes. Savory herbs like rosemary, thyme, and sage also feature prominently.

Seasonal Spices: Spices like cinnamon, cloves, and nutmeg are staples in fall recipes, adding warmth and aroma to both sweet and savory dishes. These spices often evoke a sense of nostalgia and comfort.

Fall Seasonal Foods & Ingredients

Bananas
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Cranberries
Ginger
Grapes
Green Beans
Kiwifruit

Lemons
Lettuce
Limes
Mangos
Mushrooms
Onions
Parsnips
Pears
Peas
Pineapples
Potatoes
Pumpkin

Radishes
Raspberries
Rutabagas
Spinach
Sweet Potatoes & Yams
Swiss Chard
Turnips
Winter Squash

This doesn’t represent all of the Fall ingredients but it’s definitely enough to get started. Check out your regional fall delicacies and expand your meal prep routine.

Fall Seasonal Recipes for Breakfast:

round plate with baked eggs and sweet potato

Baked Sweet Potato Egg Frittata

This oven-baked sweet potato egg frittata is a hearty dish that boasts a delightful combination of velvety eggs, the wholesome goodness of sweet potatoes, and the fresh pop of green onions. Whether you’re a meal prep enthusiast looking for a weekly staple or a busy individual in need of quick, satisfying meals, this frittata has…

Cinnamon Toast Quinoa Crunch with Strawberries

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients! This post may contain affiliate links. Please see our privacy policy for details. Why we enjoy this sweet quinoa breakfast for…

Cranberry Oatmeal Muffin Bars

These fruity cranberry oatmeal muffin bars are a treat that you can enjoy for breakfast, snacks, and even dessert! This post may contain affiliate links. Please see our privacy policy for details. We enjoy prepping make ahead breakfasts for the week so that we always have something on hand to start off the day with…

Fall Seasonal Recipes for Lunch:

Autumn Delight: Meal Prep Arugula Salad with Roasted Butternut Squash and Chicken Sausage

Grilled Balsamic Steak Salad with Sweet Potato

Some things are just meant to be just like this Balsamic Glazed Steak Salad with Savory Sweet Potato Wedges! This post may contain affiliate links. Please see our privacy policy for details. Prepping tasty meals can be challenging, especially if you’re short on time. But meal prepping in advance can help set you up for…

Grilled Honey Dijon Chicken Kale Salad

This delicious and gorgeous roasted sweet potato and kale salad with grilled chicken is full of flavor. It’s a nutrient-packed lunch for the week. This post may contain affiliate links. Please see our privacy policy for details. Why This Kale Salad is Healthy Complete Meal: This recipe has lean protein, complex carbs, vegetables, fruit, and…

Fall Seasonal Recipes for Dinner:

How to Make Easy and Healthy Pan-Fried Pork Chops

Chicken and Artichoke Bake

Chicken and Artichoke Bake mixing bowlbaking dishoven 12 oz chicken tenders12 oz canned artichoke hearts1/4 cup mayonnaise1/4 cup parmesan cheese1/2 cup cherry tomatoes1/4 tsp garlic powder1/4 tsp salt1/4 tsp pepper1 tbsp olive oil Pre heat oven to 425FGrease baking dish with olive oil Drain artichoke heartsSeason chicken tenders with garlic powder and saltIn a bowl,…

Balsamic Steak with Roasted Delicata Squash

Balsamic Steak with Roasted Delicata Squash knifecutting boardmixing bowlsheet panoven 12 oz sirloin steak1/4 each red onion1 large delicata squash1 tbsp green onion ((chopped))1 tbsp concentrated balsamic vinegar1 tbsp Worcestershire sauce1 tsp sriracha sauce2 tsp garlic powder1/4 tsp salt1/4 tsp pepper2 tbsp olive oil Pre-Cook (Mise En Place):Gather your equipment: knife, cutting board, sheet pan,…

Fall Seasonal Recipes for Side Dishes:

Parsnip Fries

Roasted Broccolini with Dried Cranberries

Roasted Rainbow Carrots and Green Beans

Posted on October 8, 2023October 15, 2023 by Admin — Leave a comment

Meal Prepping for Weight Loss

Meal prepping for weight loss can be a healthy option for anyone to do and for people who work 9-to-5 jobs, it may be the most important method for losing weight. The meals you can’t be at home for are the ones that tend to be the least healthy. Most people resort to quick food rather than healthy food, plus who doesn’t want something good to eat while they’re working away in an office or onsite.

Managing your nutrition and calories tends to be much more impactful on actual weight loss than exercise. (This doesn’t mean you get to be lazy though) If you’ve struggled with making progress on weight management, a change in diet may be the necessary step. If you have genuinely stuck to healthy diets and can’t lose weight, speak with a nutritionist or your doctor for additional information on your body’s particular needs.

Meal prepping for weight loss is a great method for adjusting your meal routine and eating habits to be more consistently healthy. For some people, any deviation from a diet can negate weeks of effort and having healthy food ready to eat helps keep you on your plan. This is especially true for busy professionals and parents. One of the biggest reasons for breaking a diet is convenience.

Meal prepping for weight loss doesn’t have to be bland and boring. It doesn’t have to be incredibly technical with counting macros and calculating every single calorie. If that is something you’re interested in, that method can be very effective. For the rest of us, we just want a simple meal routine that we can stick to that will help us trend in the right direction.

The Basics

Set Goals: goals are important for staying focused. They don’t have to be ambitious but specificity helps. Too vague of a goal and you’ll find yourself unsure of progress and making excuses.
Stick to a Shopping List: We are all tempted by the cookies and chips in the grocery store. Resist the urge to buy them and you’ll be less likely to falter from your diet later.
Cook in Batches: Have healthy food ready by cooking in batches so you don’t have to cook every single day for every single meal.
Eat What You Cook: don’t prepare 4 meals and then throw out 4 meals because you don’t want it. Get used to the mind set of, if you’re hungry, you eat what you cooked first before considering any other options.

More Advanced Meal Prepping Weight Loss Tips

Portion Control: We’ve all heard of portion control but knowing it and understanding it is two different things. We’ve all gotten use to portions that are really unbalanced. It takes effort to unlearn that bad habit. These numbers are a general guide but it definitely shows how different fast food is to a balanced meal.
- 25% protein
  - 50% vegetables
- 25% carbs
  - Small amounts of high fat food

Additional tips for portion control
- Use measuring cups and spoons (or even a scale): This really help you stick to actual portion sizes.
- Put food on a serving dish. Don’t eat from chip bags or any other large food container. It’s difficult to resist another bite when you have so much in front of you.
- Use smaller dishes. Smaller dishes will make it feel like more food when you’re eating.

Prepare Snacks: Everyone needs a snack now and then. It’s inevitable and actually for some diets, snacks can be the most important part. Diets that follow more frequent but smaller meals are essentially a lot of healthy snacks. Either way though, having quick bites of healthy food ready to go at any time will help you stay on diet and avoid the feeling that you’ve given up anything at all. It’s the simple conveniences that we tend to feel the most when they’re gone.
Track Progress: We recommended setting goals earlier, well keep track of them as well. Even if it’s as simple as adding on 2 more healthy meals a week for 6 weeks. It feels good to achieve goals and making them measurable and attainable will make it more likely that you’ll stick to meal prepping for weight loss.
Watch Condiments & Sauces: Condiments and sauces, especially salad dressings, can be much more unhealthy than you think. In fact, you should pay attention to the amount of salad dressing that is recommended per serving. Just because you’re eating a salad doesn’t mean it’ll help with weight loss if you’re piling on dressing, cheese, and croutons.
Enjoy Healthy Eating: Possibly the most difficult part of all diets, actually enjoying the food that you make. If you’re not a skilled cook this is even tougher, however everyone struggles with enjoying their diets all of the time. We are made to believe that we have to suffer to be healthy. Healthy food can be good and sometimes it’s a matter of finding what healthy foods you personally enjoy and building a recipe plan around those.

Meal Prepping for Weight Loss Recipes

Baked Sweet Potato Egg Frittata

round plate with spinach and egg quesadilla

Spinach Egg Quesadilla

The spinach and egg breakfast quesadilla is an exceptional choice for your meal prep repertoire. From its adaptability to its freezer-friendly nature and the convenience of being able to enjoy it anywhere, this recipe is truly a meal prepper’s dream come true! This breakfast meal prep option is nutritious, and it also utilizes pantry-friendly ingredients,…

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Beef Zucchini Nachos

Beef Zucchini Nachos, your new meal prep superheroes. It’s like getting all the joy of restaurant nachos without the guilt or the hit to your wallet. So go on, get cooking, and enjoy every delicious, crunchy, and flavor-packed bite! This post may contain affiliate links. Please see our privacy policy for details. Why We Love…

round plate with salmon with creamy sun-dried tomato sauce and asparagus

Pan-Seared Salmon with Creamy Sun-Dried Tomato Sauce

Pan-Seared Salmon with Creamy Sun-Dried Tomato Sauce and Roasted Asparagus is a fantastic meal prep easy salmon recipe option that brings the flavors of a high-end restaurant right to your own dining table. With its combination of succulent salmon, tangy sun-dried tomatoes, creamy sauce, and crispy asparagus, this dish is a true winner.

Baked Meatloaf Patties and Roasted Green Beans

Love the comfort of meatloaf, but don’t want to wait too long for the prep? Here’s a twist on a meatloaf-recipe family favorite using burger patties. This post may contain affiliate links. Please see our privacy policy for details. While classic meatloaf recipes are normally baked in a loaf pan, we opted for using hamburger…

Easy Stuffed Poblano Peppers

Easy, baked southwest stuffed pepper recipe with ground beef. Bold, savory flavors are served on top of a bright and colorful cilantro sweet potato and cauliflower rice. Southwest Stuffed Poblano Peppers knifecutting boardsheet pansaute pan 2 each poblano peppers ((cut in half, seeds removed))12 oz lean ground beef1/4 cup red onions ((diced))8 oz fire roasted…

Posted on October 1, 2023October 4, 2023 by teller — Leave a comment

Is Carnivore Diet right for you

High protein diets like the Carnivore Diet are not new (Atkins, Keto, Paleo), and there is a lot of science that backs up the health benefits of increasing protein in your diet. It’s important to remember, though, that the Carnivore Diet may not be the perfect fit for everyone and educating yourself before trying it is a good idea. This is especially true if you have unique dietary needs. If you are concerned about your diet or the impacts on your body from eating habits, you should always consult a licensed dietitian and your primary physician. They are your trusted partners in optimizing your health, and together, you can create a personalized plan that aligns perfectly with your goals.

What is the Carnivore Diet?

At first glance, the Carnivore Diet may seem refreshingly straightforward-just enjoy delicious meat! However, when it comes to crafting a truly healthy and balanced diet, it tends to be much more complicated. Unlike other high-protein, low-carb diets, the Carnivore Diet eliminates all carbs. The Carnivore diet approach is pretty much a “meat-only” diet and includes animal products like eggs, butter, as well as poultry, beef, pork, and fish. This can also include bone broth and lard, and for those who find that too strict, some other foods that are acceptable include milk, yogurt and cheese. It’s worth noting that there are diverse interpretations of the Carnivore diet, each offering its own twist, but essentially this is the basic approach.

What does the Carnivore Diet cut out?

It completely cuts out vegetables, fruits, breads, pasta, nuts, alcohol, and essentially anything overly processed. That is a significant portion of foods and food categories. Anything that isn’t derived from meat, poultry or fish is eliminated from the diet.

Why choose the Carnivore Diet?

Some individuals may be motivated to choose this diet because of other similar diets that reduce carb intake and gained the benefits of lower blood glucose levels, therefore, they may assume that if low carb diets worked well, a no carb diet may work better. In addition, high protein diets assist in muscle growth, weight management, and can help in some additional health issues potentially helping with inflammation. Let’s face it, it’s also a diet that is very enticing for people who don’t like vegetables and fruits but want to lose weight. It’s also fun to think about the exciting cuts of meat you can explore with the new recipe restrictions. Sometimes limitations breed creativity and new experiences.

Considering how restrictive the Carnivore Diet is, there is a higher chance of reducing calorie intake because you are eliminating so many other food groups you would have previously eaten, and it most likely would result in weight loss. More on that below.

Living with the Carnivore Diet

The list of authorized foods on the diet is short so it seems simple when you think about it. Change your meal routine over to beef with eggs in the morning, it’s like a breakfast taco without the tortilla. For lunch and dinner, cook chicken in butter with salt and pepper and you’re good to go. You can even take paleo or keto recipes and remove the additional ingredients for a whole host of recipe options. It can be a delicious diet which is one reason it’s very popular.

What this also means, no eating out, no frozen meals, no processed foods really at all. That is a tough pill to swallow for anyone and especially busy people who barely have time to meal prep as it is. Cutting out fast food and processed foods can make a huge difference on your diet though. Those tend to be fatty, unhealthy, and a convenient go-to option for many of us. So the Carnivore Diet can make a significant impact on your weight and how you feel just from cutting out these foods.

Is the Carnivore diet right for you

This comes down to the individual. In some cases for individuals with chronic conditions or food intolerances, this diet may be beneficial as a short-term elimination diet that can determine common food triggers that cause inflammation or don’t agree with your system. The approach would be to eliminate common triggers such as gluten, dairy, soy, eggs, shellfish, and tree nuts and slowly reintroduce new foods slowly to see what causes any inflammation or intolerances.

However, extreme diets like this are not meant to be lifelong changes. They’re meant to help jumpstart your metabolism, get you motivated and moving in the right direction but living your life without vegetables and fruits is unhealthy. Fruits and vegetables and other food groups provide your body with necessary nutrients such as potassium, dietary fiber, folate, vitamin A and C. These are very important to a balanced nutritional diet that your body needs to function. You may not feel the loss with a short term dietary journey through the Carnivore Diet, but your body will feel the stress of not having these nutrients after a short while.

The Carnivore Diet is trendy and sounds tasty. Steak and chicken for every meal is a dream for a lot of us. While it’s tempting to dive right in, it’s important to remember that optimal health involves thoughtful consideration. Consult with a licensed dietitian and your primary physician to create an appropriate nutritional plan that aligns with your health goals. You should also consider a well balanced diet that meets the nutrient and caloric needs for your body. There are plenty of ways to increase the protein in your diet without consuming only meat and animal products. By doing so, you’ll enhance and protect your body in the long term.

Posted on September 25, 2023September 26, 2023 by Admin — Leave a comment

How to Meal Prep for a Busy Week

Life gets tough sometimes, between work, family, and friends you just run out of time. Meals and eating routines are often the first or second thing to go when your schedule gets busy. Learning how to meal prep for a busy week can make a huge difference in your life. Maintaining nutrition will help you stay focused on your goals and relieve stress. This is one of the core reasons for starting Prep Yo Self.

Busy schedules sometimes don’t allow for cooking during the week or even sitting down for a meal. Although it is important to take time to relax and eat for mental health as well. Meal prepping can set you up for a smooth meal routine by having ingredients pre-prepped or entire meals ready-to-go.

Fast food or frozen food often becomes the solution in these situations and that’s not a healthy choice. Occasionally is one thing but when it turns into everyday you may want to review your meal plans.

When you get busy, every meal can be tough. Breakfast becomes a quick bite out the door if anything at all. Lunch becomes fast-food or vending machine snacks and dinner isn’t much better. This is especially tough if you’re responsible for cooking for more than just yourself.

Bulk meal prepping for a busy week makes a world of difference. Not all recipes can be completely finished ahead of time however the ingredients can be prepped. Every little thing that you can do to set yourself up for an easy week is worth it.

Schedule your grocery trip

Not having the right ingredients or any food at all in the house is one of the major reasons that people stop off at fast-food on the way home. It’s a lot more work to do an impromptu grocery store trip and then cook when you get home after a long day at work. Make sure you have the groceries ready to go at home before the week starts. Schedule your grocery trip days in advance and stick to it.

Stock up on ingredients for quick meals

Meal prepping for a busy week doesn’t have to be pre-cooking entire meals. Sometimes it just means stocking up on ingredients for easy meals and prepping them. Basic recipes or even sandwiches can be delicious with good ingredients and prepping vegetables and proteins ahead of time can make quick lunches and dinners easy. This means it’s more likely that you won’t opt for fast-food every time.

The important part for this approach is to remember that you have the ingredients in the fridge and actually use them before they go bad. Stock up on shelf stable ingredients to avoid food waste and costs.

Find your favorite recipes

Testing recipes to find the right ones for you and your family takes time. Often these recipes become staples in the meal prep routine. Consider recipes that work well for batch cooking and reheat well. Soups and stews can also be frozen and then thrown into a pot to reheat. There are tons of great recipes that make a large amount of food with less work and money.

Breakfast

Lunch & dinner

Casseroles: Basked Asparagus Tomato Egg Frittata
Soups and stews: Instant Pot Beef Udon
One-pan: One-Pan Taco Rice

Choosing large volume cooking options can also include instant pot or sheet pan recipes. These cooking techniques can maximize delicious food production with little effort. Cooking some chicken or pork in an instant pot on Sunday can yield protein for dinner for nearly the entire week.

Prep Yo Self Resources to help meal prep for a busy week

Tips For Meal Prepping in Batches

Meal prepping hacks can save you time, money, and keep you on your meal plan for longer. There are a lot of tips and tricks that you pick up along the way so we want to share them with you to assist in your meal prepping endeavors.

Organize Your Fridge
Choose Good Meal Prepping Recipes
Write Out Your Grocery List
And more read here

Cheap Dinner Ideas

Tasty dinners don’t need to be expensive to be delicious. Save money by choosing cheaper proteins like chicken, ground beef, tilapia and pair them with budget-friendly side dishes.

We love anything stuffed in a tortilla.
Casseroles are a great way to get the biggest bang for your buck with cheap ingredients.
There is nothing more comforting than a warm bowl of pasta for dinner.
And more read here

Meal Prepping Hacks

Cooking can be very time consuming and laborious however it doesn’t have to be. With these tips for meal prepping in batches, or batch cooking, you can be more efficient with delicious meals.

Choosing the right recipes
Invest in quality food storage containers
Utilize your entire kitchen
And more read here

Posted on September 19, 2023September 19, 2023 by Admin — Leave a comment

Gluten Free Meal Prepping

Gluten free meal prepping is necessary for some and for others a great option to work into a routine for a nutritional mix up. There are a lot of benefits to changing up diets on occasion and trying something new. A different diet breeds new creative meal routines and helps you discover new recipes and flavors. Less gluten in your meal prepping can be good for calorie management as well cutting out some of the less nutritional aspects of food like preservatives and overly processed grains.

Foods to include in your gluten free meal prepping:

Fruits and vegetables
Beans, seeds, legumes and nuts in their natural, unprocessed forms
Eggs
Lean, non processed meats, fish and poultry
Most low-fat dairy products

Not all grains contain gluten, gluten free grains include:

Amaranth
Arrowroot
Buckwheat
Corn — cornmeal, grits and polenta labeled gluten-free
Flax
Gluten-free flours — rice, soy, corn, potato and bean flours
Hominy (corn)
Millet
Quinoa
Rice, including wild rice
Sorghum
Soy
Tapioca (cassava root)
Teff

Always read the nutritional labels, even on products with “Gluten Free” labels. Foods that contain wheat, barley, rye or triticale — or an ingredient derived from them — must be labeled with the name of the grain in the label’s content list.

Oats are naturally gluten free however they’re often grown in fields with other wheats or processed in the same facility as other wheats. This causes cross contamination and can be difficult to predict. If you have celiac disease, it may be better to play it safe.

There are also a lot of foods that don’t specifically contain wheat, barley, rye or triticale but do contain gluten. These foods commonly contain gluten as a thickening or binding agent, flavoring or coloring.

Foods to consider avoiding

Beer, ale, porter, stout (usually contain barley)
Breads
Bulgur wheat
Cakes and pies
Candies
Cereals
Communion wafers
Cookies and crackers
Croutons
French fries
Gravies
Imitation meat or seafood
Malt, malt flavoring and other malt products (barley)
Matzo
Pastas
Hot dogs and processed lunch meats
Salad dressings
Sauces, including soy sauce (wheat)
Seasoned rice mixes
Seasoned snack foods, such as potato and tortilla chips
Self-basting poultry
Soups, bouillon or soup mixes
Vegetables in sauce

There are valuable nutrients that are missed on a gluten-free meal prepping diet. If you’re avoiding gluten for medical reasons, speak with your nutritionist or doctor for alternative options for replacing these nutrients.

Vitamins and nutrients missing from gluten free diets:

Iron
Calcium
Fiber
Thiamin
Riboflavin
Niacin
Folate

Prep Yo Self gluten free meal prepping recipes are created to be delicious, nutritious, and easy to cook on a busy schedule. Our recipes are also designed to store and reheat well for a meal prepping lifestyle.

All Gluten Free Recipes

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