Blog Archives - Page 9 of 14

Posted on February 25, 2024February 27, 2024 by teller — Leave a comment

Asian Meal Prep: Healthy Asian Food to Inspire Your Meal Prep Routine

rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Asian meal prep has some of our favorite recipes to make. As a Filipino, I’ve got a special place in my heart (and my stomach!) for the rich tapestry of flavors, techniques, and history that Asian meal prep brings to the table. Growing up, I was lucky enough to learn the art of Filipino cooking from my parents, who instilled in me not just the recipes, but also the stories behind them. Each dish carries with it a piece of our culture and a whole lot of love. That’s why I’m super stoked to share with you all the wonders of Asian meal prep and why it’s an absolute game-changer for meal prep.

Asian food is a broad spectrum of many different cultures, countries, ingredients, and recipes. We can’t cover every Asian culture’s cuisine in just this article so we will stick to some of the most popular, easiest, and healthiest options for Asian meal prep.

The fun part of Asian meal prep is the flavor. Distinct and varied tastes from the sauces, spices, and cooking methods that will leave you wanting more. The less fun part is all of the ingredients that you’ll have to buy. Spices and sauces can add up fast and unless you cook a specific cuisine often, will sit in your pantry or fridge for months. The best approach to resolve this is to look for recipes that use a lot of the same ingredients, learn the substitutions you can make without compromising the recipe too much, and try to only buy exactly what you need for each recipe. This does get easier with practice.

Asian meal prep can be quick and easy too. Every cuisine has healthy and quick meals that are delicious. Focus on recipes with fewer ingredient requirements, less steps, and easier methods to build confidence in your Asian meal prep skills.

Common Asian Food Ingredients:

Soy Sauce: Adds depth and saltiness to dishes.
Sesame Oil: Provides a nutty flavor and is often used as a finishing touch.
Rice Vinegar: Adds acidity and brightness to marinades and dressings.
Fish Sauce: A staple in Southeast Asian cuisine, imparting a unique savory flavor.
Mirin and Sake: Japanese rice wines that add sweetness and depth to sauces.

Asian Meal Prep Cooking Methods:

Stir-Frying: Quick and versatile, stir-frying allows you to cook a variety of vegetables and proteins in a matter of minutes.
Steaming: Preserves the natural flavors and nutrients of ingredients, commonly used for dumplings and fish.
One-Pot Meals: One-pot wonders like Japanese hot pot (nabe) or Korean bibimbap simplify the cooking process while maximizing flavor.

Delicious Combinations:

Teriyaki Chicken with Vegetables: Marinate chicken in a teriyaki sauce made with soy sauce, sake, mirin, and sugar. Stir-fry with colorful vegetables for a wholesome meal.
Vegetarian Pad Thai: Stir-fry rice noodles with tofu, bean sprouts, and a flavorful sauce made with tamarind, soy sauce, and chili.
Miso Glazed Salmon: Baked salmon glazed with a mixture of miso paste, mirin, and soy sauce, served with steamed broccoli and brown rice.

Some of the major cuisines from Asian countries include:

Chinese
Japanese
Thai
Filipino
Indian

These are the cuisines that are the most well known around the world for their food. They all have signature dishes that represent the flavors and embody the soul of their respective culture. All of these countries and cuisines can’t be boiled down into a few dishes each but for your Asian meal prep, it’s a good place to start. These recipes have delicious flavors that are unique to keep your meal routine fresh without requiring hours to make.

Chinese Meal Prep

Common Chinese Food Ingredients

Soy Sauce (go with light soy sauce for a healthier option)
Dark or Black Soy Sauce
Sesame Oil
Shaoxing Wine (look for salt free for a healthier option)
Oyster Sauce
Garlic
Ginger
Scallions

China is a huge country with a very diverse cuisine. From North to South, coastal to inner country, the recipes change dramatically. You will have to cook many different recipes to experience the full breadth of Chinese food however you can start with a few of the most popular recipes for your Asian meal prep. Chinese food is most known for the harmonious balance of flavors, textures, and aromas, emphasizing freshness, and seasonality. Good Chinese meal prep is going to taste fresh with strong flavors and smells from the soy sauce to the garlic. The key is to balance sour, sweet, salty, bitter, and umami. Keep in mind that many Chinese recipes, especially American Chinese, are high in salt and sugar. When choosing a recipe make sure to start with one that is nutritionally balanced or can be adjusted with low sodium options.

Japanese Meal Prep

Common Japanese Food Ingredients

Soy Sauce
Rice Vinegar
Mirin
Rice
Miso
Wakame
Shichimi Togarishi

Everyone knows Japanese food for sushi and ramen, both of which are delicious but there is a lot more to Japanese cuisine. Japanese food is well known for being precise, fresh, and seasonal. Each recipe tends to focus on highlighting the natural flavors of each distinct ingredient. There is an appreciation for each part of a meal, not just the finished dish. Depending on your skill and situation, sushi and ramen may not be the best choices for your Asian meal prep. Luckily there are tons of recipes to choose from that are just as delicious and nutritious while being easier to make and store during the week.

Thai Meal Prep

Common Thai Food Ingredients

Thai Fish Sauce
Curry Paste
Vinegar
Coconut Milk
Rice
Chiles
Black Pepper
Limes
Garlic
Herbs

Thai food is famous for its warmth, not just in the chilis they use but also in how heart and body warming it is. It’s great comfort food that will dance on your taste buds, fill you up, and remind you why cooking your own food is better than buying it. Thai recipes aim to balance sour, sweet, salty, bitter, and umami. Similar to other cuisines but with a totally different mix of ingredients. Thai fish sauce is a unique flavor that brings a deep umami flavor and tends to be the backbone of many Thai dishes. Follow the recipe and cook from the soul and you’ll do just fine.

Filipino Meal Prep

Common Filipino Food Ingredients

Coconut Vinegar
Sampaloc
Pancit
Banana Ketchup
Bagoong
Shrimp or Fish Paste
Toyo (similar to soy sauce)

Filipino cuisine is a melting pot of flavors, a combination of sweet, sour, salty, and savory flavors. What makes Filipino cuisine truly special is its rich and complex history, shaped by centuries of trade, colonization, and cultural exchange. From the Spanish influence with dishes like adobo and afritada, to the Chinese influence seen in pancit and siopao, and even hints of Malay, Indian, and American flavors thrown into the mix, Filipino cuisine is a beautiful fusion of diverse culinary traditions.

Indian Meal Prep

Common Indian Food Ingredients

Cumin
Cardamom
Garam Masala
Turmeric
Coriander
Tamarind
Fenugreek
Star anise
Chick Peas
Yogurt
Naan
Coconut Milk

India is another massive country with tons of very different foods around the country. North and south Indian cuisines differ greatly. The southern half are more influenced by the coast and fresh fruit while the north is more wheat and dairy. The dishes that most Americans are familiar with are from northern India cuisine but you really should explore more of India’s recipes. They’re diverse, vibrant, hearty, and delicious. The tough part of Indian food for your Asian meal prep is the huge list of essential ingredients. Many of them are common and can be used in many other recipes but some are more unique. Substitutions can be made, just do your research before you pick a recipe or do your shopping and you can save yourself a ton of money and effort.

Incorporate more Asian meal prep into your routine and you’ll open a door to a whole new world of flavors, textures, ingredients, and possibilities. Don’t know where to start? Start with our weekly meal plan for a good mix of recipes from around the world. Our meal plan is designed to be nutritious and easy for busy schedules.

square glass meal prep container with butter chicken and roasted cauliflower

Instant Pot Butter Chicken

Our Instant Pot Butter Chicken is a succulent blend of boneless chicken thighs, aromatic spices, and creamy tomato goodness, all prepared effortlessly in your trusty Instant Pot. We’ve cracked the code to create a restaurant-quality dish that won’t break the bank, tailored for busy individuals craving a taste of luxury without compromising their health or…

Hoisin Pork Stir Fry

Introducing our Hoisin Pork Stir Fry, where budget-friendly meets gourmet excellence. Crafted for the savvy meal prepper, this recipe is not just a time-saver; it’s a time-celebrator. Picture succulent pork, crisp veggies, and a symphony of flavors dancing together in perfect harmony. Achieve restaurant-quality results without the hefty price tag – a meal prep dish…

Air Fryer Honey Sesame Chicken Bites

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In…

Asian Lettuce Wraps with Beef and Fresh Basil

Hey there fellow meal-prepping enthusiasts, I am so excited to share with you one of my go-to recipes for Asian Ground Beef Lettuce Wraps! This dish is not only delicious, but it’s also healthy, low-carb, and perfect for weekly meal prep. One of the meal prep hacks to making this dish truly tasty is by…

Curry Chicken with Green Beans

Posted on February 18, 2024February 18, 2024 by teller — Leave a comment

Easy Meal Prep Tips & Recipes

glass meal prep containes with steak cubes and brussel sprouts

Between kids and/or the job these days, we are all busy. That’s why we provide an approach to cooking that is simple, nutritious, and delicious. It’s fun to do complicated recipes and test your culinary skills, however sticking to a meal prep routine generally relies on a foundation of quick and simple meals. We put together our list of tips and recipes for easy meal prep.

Keep it simple

There are mean tricks and tips to busy lifestyle meal prepping, we’ve covered a lot of them on this site. The basics are easy though. Keep it simple. Look for:

Recipes with fewer ingredients
Recipes with less steps
Recipes that use ingredients you already have

The fewer ingredients that you have to buy the better. This makes the meal, usually, more affordable and quicker to prepare. You don’t need to spend the time preparing tons of veggies, fruits, and proteins. It may only contain three ingredients. This is great for a meal you’re just trying to whip up.

Recipes with fewer steps make for easy meal prep. Think one pot meals, one pan meals, or instant pot meals. These meals may contain more ingredients but the cooking instructions are simple and usually don’t require you to stand there watching a pan cook to the perfect temp. You can set it all up and walk away and focus on other tasks until the meal is ready to eat. This is where cooking methods can save you a lot of time as well. The stove top can be great for a lot of things but an instant pot or an air fryer can save a lot of time and frustration.

Another way to make easy meal prep is to choose recipes that require less or no time at the grocery store. Of course, you’ll eventually have to go to the store but if you can spare yourself a trip you’re more likely to make the meal. Keeping basic ingredients on hand with a few recipes up your sleeve for those days is perfect. Avoid the stress of a busy grocery store or be able to watch the kids while cooking. Consider keeping pasta noodles, rice, ground beef or chicken, with a sauce or two in the kitchen and it’ll be a lifesaver when you need them. Just be sure to eventually use them.

Pre-prepared ingredients or no work required

Some ingredients are easier to buy at the store pre-prepared. Cut vegetables, frozen cooked meats, and dough are some examples of common ingredients that most people buy on a regular basis. Often fresh is better however easy meal prep is about making easy meals that are nutritious and delicious by any means. These pre-prepared ingredients can end up saving you a ton of time and will honestly taste the same. Plus if it means you don’t fall back on fast food then it was the right move.

Adult snack boxes

Essentially a more nutritious version of charcuterie, this easy meal prep normally only requires portioning out ingredients. This is a very quick method to meal prepping that is great for small midday meals. It’s also extremely flexible so you can easily change up the combinations to keep it fresh.

Weekly meal plans

Subscribing to a weekly meal plan can also alleviate the stress of finding recipes. The meal plans should be balanced for nutrition throughout the week without you having to think through the nutrient needs. Even as a jumping off point, weekly meal plans can help you formulate a plan unique for you or use a few different weekly meal plans to mix it up from week to week.

View Weekly Meal Plans for Free

Balsamic Steak Bites with Brussels Sprouts

Yes, we’re talking about the irresistible Grilled Peach and Steak Salad! Not only is it a burst of flavors, but it’s also an excellent choice for meal prep.

glass meal prep containers with shredded pork with mashed plaintains

Instant Pot Cuban Pork with Mashed Plantains

Looking to elevate your meal prep game with an easy, tasty, and time-saving recipe? You’re in for a treat! Our Instant Pot Cuban Pork with Mashed Plantains is a flavor-packed delight that will transport your taste buds to the vibrant streets of Cuba. In this culinary adventure, we’ll show you how to create a mouthwatering…

watermelon with prosciutto and spring mix

Refreshing Watermelon Prosciutto Sandwich

Get ready to tantalize your taste buds with a refreshingly delicious lunch idea that’s perfect for those scorching hot days. Today, we’re diving into the realm of culinary creativity with a delightful watermelon prosciutto sandwich that will make your mouth water. Trust me, folks, this recipe is an absolute game-changer for meal prep! This post…

Posted on February 13, 2024February 13, 2024 by teller — Leave a comment

How To Meal Prep Salads

Meal prep salads are a great healthy option for lunches and dinners during the week. The key to meal prepping salads is knowing how to batch prep and store. Keeping vegetables, different kinds of vegetables, fresh until you’re ready to eat is tougher than traditional meal prep dishes.

The method to meal prep salads

glass meal prep containers with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Follow these basic rules and you’ll be able to meal prep salads like a pro.

Focus on hearty ingredients that store well.
Prepare certain ingredients separately.
Store dressing separately.
Variety is important

Meal prep salads come in a lot of different styles. It is not just some lettuce with dressing and croutons. Variety is important in meal prepping but especially so with salads, so mix up the salads. Try different base greens, veggie mixes, toppings and dressings to keep your salad meal prep fresh.

How to meal prep salads

Prep your veggies as soon as you get home from the store. This helps you avoid food waste. If they’re ready to eat, you’re more likely to eat them. The same approach works for meal prep salads. Wash and cut the veggies first and then separate them when preparing to store. If you plan making the salads now, go ahead and portion out each set and make the individual salads.

Use ziplock baggies or small containers for non vegetable ingredients, like nuts, fruits, cheeses, and protein. By keeping them separate you can maintain texture and flavors. This is important for particularly pungent ingredients. That smell can permeate the other ingredients and the flavors will blend in not necessarily a favorable way.

Potentially the most important part is to keep the dressing separate. Do not pre-dress your meal prep salads. This will wilt the greens, ruin the texture of toppings, and destroy the unique flavors of ingredients. Carry a bottle of dressing with you, keep a bottle of dressing in the work fridge, use one-time-use dressing packets, or buy small containers that are water tight.

The next most important factor in meal prep salads is temperature control. It’s obvious that you don’t want your salads sitting out in the sun. It may be less obvious that you don’t want your salad to freeze either. Many fridges have a cold spot in the top shelves that will carry over freezing temperatures from the freezer. This will freeze veggies and destroy texture. It’s also annoying to have to wait for your salad to thaw to eat it.

Meal prepping salads

There are actually a few different methods to meal prepping salads. The first approach is similar to the store bought pre-made salads with everything in one container with the dressing separate. This is simple and effective if you plan to eat your meal prep salad within a couple of days of making it. Anything longer and you’ll find the freshness to lack crispness. It can also be limiting in the types of ingredients as everything needs to play well together.

The second method is to prepare your salads in separate parts. So the base, mixed veggies, toppings, and dressing is all separate. This can maintain freshness longer for each individual component but can be more work. This is a great option if you already have meal prep containers that have compartments.

glass meal prep containers with different food items

The last option is the mason jar method, similar to the upside down salad. This popular method is pretty and fancy and can create great salads if you prepare it right. It starts with the dressing in the bottom with hearty veggies next topped with greens and toppings. This keeps the dressing off of the leafy greens so they won’t wilt or get soggy. When you’re ready to eat, you simply mix everything together with some shakes. This will coat the dressing over everything and you are good to go. It’s a cool method and can work well if you are the type of person who can plan this far in advance. One caveat, you can’t tilt or flip the container until you’re ready to eat. So if you plan on throwing it in a bag then perhaps another method is better suited.

There are other methods but these are popular methods that can get you started on meal prepping salads for lunch.

Picking the right ingredients

Meal prep often comes down to choosing the right ingredients and with meals that focus on vegetables is even more important. Meal prepping has a couple of rules to follow. Avoid overly wet ingredients and ingredients with delicate textures. Neither of these do well after a couple of days in the fridge and meal prepping is all about planning ahead for a busy week. To go further into specific ingredients, below is a list of meal prep salad ingredients

Start with the right greens

The base of most salads includes leafy greens of some kind. When you make meal prep salads you should use a hearty and sturdy leafy green. These options will act as a strong base that will store for days without losing flavor or texture.

Romaine lettuce
Iceberg lettuce
Kale
Swiss chard
Cabbage

Vegetables in the mix

On top of the base of mixed, leafy greens is a combination of sturdy vegetables. These veggies add nutrients, flavor, and color to the salad. Consider these veggies for their storage and versatility.

Carrots
Celery
Onions
Broccoli
Cauliflower
Corn
Snow peas
Artichoke hearts
Cherry tomatoes

Good proteins for salads

glass meal prep containers with steak and orange salsa

All of those vegetables are healthy and you need a source of protein to finish your meal prep salads. Protein is critical in weight management and building a healthy body. Be sure to balance your protein, only ¼ of the salad should be protein.

Ham
Turkey
Chicken (grilled or shredded)
Ground beef
Steak
Eggs
Tofu
Chickpeas
Nuts

Salad toppings

No meal prep salad is complete without the toppings. These ingredients bring a lot of flavor but can also be high in calories so limit the toppings and keep each portion minimal.

Quinoa
Dried fruit
Baked tortilla or pita chips
Blue cheese
Feta
Roasted veggies
Hard cheeses
Corn and salsa
Olives

Salad ingredients to avoid

Depending on how long you plan to store your meal prep salads before consuming less ingredients that will work well. Some of these ingredients are delicious salad options but don’t store well. Typically high water content is not great for meal prepping. The water leaks out destroying the texture of the ingredient as well as the rest of the contents of the container.

Arugula
Butter lettuce
Spring mix
Cucumbers
Soft cheeses
Avocado

round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Low Carb Prosciutto Wrapped Chicken Salad

In the hustle and bustle of daily life, finding time to prepare a wholesome yet quick lunch can be a challenge. That’s where our Prosciutto Wrapped Chicken Salad swoops in to save the day. Imagine tender, succulent chicken enveloped in the salty embrace of prosciutto, paired with creamy boiled eggs, juicy cherry tomatoes, and a…

Chili Steak Salad with Orange Salsa

Yes, we’re talking about the irresistible Grilled Peach and Steak Salad! Not only is it a burst of flavors, but it’s also an excellent choice for meal prep.

Grilled Hawaiian Chicken and Pineapple Salad

If you’re looking to level up your meal prep routine with an energizing and refreshing grilled chicken salad, look no further than this Grilled Hawaiian Chicken and Pineapple Salad.

round plate with salad, shrimp, and cucumbers, and carrots, and purple cabbage

Shrimp Salad with Peanut Dressing

This simple shrimp salad is made with a delicious homemade peanut dressing. It is a quick, light, and healthy lunch option that can be ready in less than 15 minutes. This post may contain affiliate links. Please see our privacy policy for details. Why you’ll love this Shrimp Salad Cooking shrimp can be a healthy…

Posted on February 5, 2024February 8, 2024 by teller — Leave a comment

Meal Prep Eggs

Learning how to meal prep eggs will expand the volume of your meal prep recipes that’ll introduce flavors and textures you can’t get from other ingredients. Eggs have long been considered one of the best ingredients for their versatility, savory flavor, and nutritional value. You can add an egg compliment to tons of meal prep recipes with ease if you know how.

Another reason for eggs as a popular ingredient is for the affordability of the nutritional value. Eggs are relatively cheap and a great way to make meals more filling without spending a fortune on groceries. Between the affordability and versatility, meal prepping eggs is an important meal prep skill.

A good place to start with your meal prep eggs is the cooking method. There are a lot of ways to cook eggs and even more books for every method. We will focus on cooking methods that are best for meal prep. This will help with longer lasting eggs that retain texture and flavor in the fridge or freezer.

Meal Prep Egg Methods

We’ve already covered how to cook eggs in different styles so if you need help with the exact method and steps check our guide on how to cooking eggs.

Hard-Boiled Eggs: Hard-boiled eggs are great for meal prep as they can be batch cooked, store well, and pair well with a lot of recipes easily. You can boil as many eggs as you need, the exact method for boiling eggs depends on personal preference however you can reference our egg cooking guide above.

We recommend that you shell the eggs after they cool down. Doing them all at once is faster and you’ll thank yourself down the line. When you’re ready to add the hard-boiled eggs to a meal, slice them in half, into quarters, or even diced.

Scrambled Eggs with Vegetables: Scrambled eggs in general can act as an amazing base for a complete meal. Meal prep scrambled eggs can be cooked with many different vegetables. As long as you can cut the vegetables up into a small enough size and you take cooking time into consideration it should turn out delicious. Popular scrambled egg vegetables include bell peppers, onions, tomatoes, and spinach.

There are actually a lot of ways to scramble eggs. They pretty much all start with cracking eggs into a bowl and whisking though. (consider egg whites only or at least excluding some yolks to make it heart healthier) After whisking, the classic approach is stove top with a pan but you can cook them in the oven or even the microwave.

Try scrambling in large batches and portioning them out into individual meal prep egg dishes. You can add scrambled eggs as a side to many dishes.

Quiches, Frittatas, and Casseroles: All three of these are very similar but with minor differences along the cooking path. Quiches are a custardy egg mix poured into a pie crust. Quiche is velvety and has a tasty crust. Frittatas are closer to an egg scramble with a less velvety blend, which makes them a little easier and faster to cook. Frittatas are started on the stove top and finished in the oven. Egg casseroles involve the egg mix being poured over a mix of ingredients (cheese, sausage, veggies, etc.) in a casserole dish and cooked in the oven.

Quiches, frittatas, and egg casseroles are perfect options for meal prep egg recipes. They’re easier to cook in batches and portion out. Try our sweet potato egg frittata.

Egg and Rice Bowls: Scrambled or fried eggs mixed with cooked rice, veggies, and your favorite sauce. Fried rice is an incredibly popular dish around the world. It’s a quick dish to cook up and tastes amazing. Egg roll in a bowl is another popular meal prep egg dish. It’s delicious and can be very nutritious. These are really great options if you find yourself with leftover rice.

Egg Salad: Hard-boil a batch of eggs and make egg salad by mixing chopped eggs with mayonnaise, mustard, salt, and pepper. Use it as a sandwich filling, wrap filling, or as a topping for crackers or salads.

Egg Wraps or Burritos: If you have a batch of scrambled eggs and are looking for a different use for them consider breakfast tacos or burritos. Breakfast burritos are delicious and perfect meal prep egg recipes for busy people. You can easily batch make them, wrap them separately, and grab them on the go as you need. Add in cheese, salsa, beans, and other veggies to mix up the flavors and provide a more well rounded meal.

Fried egg: Frying an egg is a fantastic addition to tons of different meals. Add a fried egg on a hamburger for additional flavor and nutrition. You can also put a fried egg on top of pulled pork and chicken, rice, or even mixed greens. The trick, as it always is with eggs, will be getting the yolk to the right consistency for meal prep. Fried eggs may not be the best if you don’t plan on eating the meal for a few days. You can meal prep the rest of the dish though and then fry an egg the day of consumption. Frying eggs is pretty quick.

Batch meal prep eggs

There are literally dozens of ways to cook eggs but not all of them are a great choice for meal prepping. Methods like poaching will produce a delicious egg with an amazing texture but it won’t last long or travel well. Keep the poaching for an at home meal. Let’s take a look at some methods that work better for meal prepping meals for the week.

Stove top pan: frying eggs in a pan on the stove top or scrambling eggs are both great options for meal prepping eggs and can be added to many other dishes.

Oven: starting on the stove top and then moving to the oven is a great way to finish off dishes. Especially if you’re cooking a meal in a pan and plan to add eggs on top before you finish cooking. The oven is a great way to cook the eggs and complete the cooking process.

Sheet pan: sheet pan cooking is an essential meal prepping skill. Being able to bake or roast multiple days worth of meals at once. It’s one of the easiest batch cooking methods and you can add eggs on top for an additional layer of flavor.

Muffin tin: cooking eggs in a muffin tin is perfect for recipes like egg cups. You can catch cook a dozen eggs at once and knock out a whole week of breakfasts in one go.

Casserole dish: egg casseroles is another quick and easy way to knock out an entire week’s worth of meals in one go. It’ll take a little longer than the muffin tin but the sheer volume of delicious and nutritious food you can make is worth the extra time.

How long will meal prep eggs last

Depending on the cooking method, eggs can last up to a week in the fridge and even two months in the freezer. It’s still a good idea to plan the use of your meal prep eggs before starting to avoid overfilling your fridge or wasting food. Most egg dishes can last up to 2 months in the freezer.

Scrambled eggs: can last for two to three days in the fridge.

Fried eggs: up to four days in the fridge.

Hard boiled eggs: up to seven days in the fridge. If you know you won’t be using the eggs within a few days though, you should leave the shells on. Peeling them early is efficient but the eggs can dry out in the fridge or start to take on the flavors of the other foods in the fridge quicker.

Egg casseroles: up to four days in the fridge.

Egg salad: up to five days in the fridge.

Meal prep eggs by meal

Meal prep eggs for breakfast

Meal prepping eggs for breakfast is one of the easiest approaches with tons of recipes and a great place to start. Eggs, after all, tend to be a breakfast item by default. From breakfast burritos to traditional scrambled eggs, there are tons of available recipes.

Egg muffins
Egg biscuits
Breakfast sandwiches
Breakfast pizza
Breakfast tacos and burritos

Meal prep eggs for lunch

For busy professionals and parents lunch should be filling but light. Omelets, fried rice, and many other dishes fit the job perfectly. If you’re looking for an easier approach or introduction into egg meal prepping just add scrambled eggs or a fried egg to a dish as a topping. This is a really good option if you’re on day 4 of eating the same meal and want something different while trying to finish off your meal prep. Throw an egg on top and now there is a whole new dimension to the flavors.

Fried egg sandwich
Egg casserole
Egg salad sandwich
Salad topping
Fried rice
White rice & fried egg
Omelet
Bibimbap

Meal prep eggs for dinner

A hearty egg based meal for dinner can really round out the day, heal the soul, and provide a fantastic source of protein. Denser egg dishes can be better for dinner over lunch but it really doesn’t matter. That’s why breakfast all day has become such a popular offering at restaurants.

Quiche
Frittata
Shakshuka
Creamed spinach with scrambled eggs
Grilled cheese egg sandwich
Sheet pan veggies with eggs

Our Top Egg Meal Recipes

round white plate with scrambled eggs, tomatoes, onions, green onions, and turkey sausage

Breakfast Turkey Sausage and Veggie Scramble

So, whether you’re a busy bee on the go or simply looking for a scrumptious breakfast idea to kickstart your day, the Breakfast Turkey Sausage and Veggie Scramble Egg is a winner in every aspect. It’s hearty, filling, and bursting with flavors that will put a smile on your face. Happy cooking, and bon appétit!…

white rectangular baking dish with asparagus and tomato egg frittata

Baked Asparagus and Tomato Egg Frittata

Hello, my breakfast-loving friends! Let’s talk about the sheer ease of making this delightful Asparagus and Tomato Egg Frittata. With just a handful of ingredients and a few simple steps, you’ll be on your way to a delicious and satisfying meal. Get ready to savor every bite and start your day on a scrumptious note!…

Round plate with breakfast pizza that has egg topping, bell pepper, and red onions.

Healthy Breakfast Pizza

This breakfast pizza is a delicious and satisfying way to start your day. You’ll feel energized and ready to tackle whatever comes your way. And let’s face it, breakfast pizza is just plain fun to eat and it’s a healthy pizza! This post may contain affiliate links. Please see our privacy policy for details. Why…

Easy Cheese Omelette

Learn how to make a perfectly cooked egg omelette with these easy tips and tricks in this recipe for one. This post may contain affiliate links. Please see our privacy policy for details. Why you’ll enjoy this omelette recipe for one: Omelettes are one of our go-to breakfast choices at our favorite local diners, but…

Sausage Egg Muffins with Strawberries

We love making these high-protein, low-carb egg muffins for meal prep. This post may contain affiliate links. Please see our privacy policy for details. Why sausage egg muffins are great for weight loss They are high in protein which will help you stay full longer Egg muffins can be an easy way to pack in…

Posted on January 21, 2024January 21, 2024 by teller — Leave a comment

How to meal prep wraps: healthy & easy

Knowing how to meal prep wraps will significantly expand your lunch options especially for those busy weeks. Not only are wrap recipes quick and easy but with the right ingredients they can be incredibly delicious and nutritious. With low calories and easily balanced macronutrients, wraps are some of the easiest recipes to dial in for your specific diet.

Meal prepping wraps have another amazing advantage. Tons of different recipes can be turned into a wrap. This means you can add a ton of variety into your meal routine while keeping some of the preparation consistent. The versatility of wraps or burritos is one of the reasons they’re so popular today. From Greek style wraps to Mexican burritos, just about every cuisine has a wrap of some style.

Why meal prep wraps over sandwiches? Sandwiches are a go-to favorite for most lunch meal preppers. They’re easy to make and eat, they’re familiar, and can be changed up easily. Traditional sandwiches have limitations that wraps don’t have though. The softer bread soaks up sauces too fast and doesn’t always fare well as a meal prep lunch. The flat bread or tortilla used in wraps is not as absorbent and can keep its texture and structural rigidity for hours. Sandwiches are also not well designed to keep too many loose ingredients contained. Wraps by their very nature contain ingredients much better so they’re easier to eat on the go. Lastly, if you are calorie counting, there are a lot of great flat bread options that are healthy, low calorie, and gluten free.

Portion control is one the main reasons that meal prepping is a popular option for adjusting eating habits. Making the food ahead of time and sticking to a routine, lets you dial in your calorie and nutrient balance. Wraps can help with this too. Even if you’re changing up the internal ingredients, using the same size tortilla will limit how much filling you can add. If you know that one full size wrap fills you up, it’s much easier to meal prep without as much of a need to calculate calories or gauge volume. This built in limitation is a handy method for speeding up the whole process.

How to meal prep wraps like a pro:

Balance wet ingredients and dry ingredients. A wrap that is too dry can still be saved with a dipping sauce but ideally you have a good combination of dry and wet ingredients in the wrap itself. This will help it stay together and provide a better texture. Be careful not to go too wet. It’s not the end of the world if your wrap leaks but it does make more of a mess and ruin the wrap texture.

Lettuce as a barrier to the wrap. Just like with balancing dry and wet ingredients, the layout matters too. Use a lettuce barrier between wet ingredients and the bread to maintain texture longer. You can also use thick sauces like hummus or beans as a binding ingredient to help keep it all together. Spread it on the tortilla first, then add lettuce, then add your wet filling.

Don’t over fill. This is probably the easiest mistake to make at first. You want all of that amazing filling you made to be in the wrap but over filling the wrap will prevent you from getting a good all around seal. It will end up becoming an open faced sandwich which is less enjoyable to eat and much messier. Take it easy on the fillings and always feel free to remove fillings if you have any difficulty wrapping the tortilla.

Wrap tightly. Now that you have just the right amount of filling for your wrap, make sure it’s tight. Not only will a tighter wrap stay together better but it will also last longer in the fridge. Less air around the ingredients means they’ll keep freshness longer. Practice your wrapping and you’ll get to a tight a wrap in no time.

Use durable flat breads or tortillas for wrapping. Not all flat breads and tortillas are designed for wraps. Experiment with different options and plan for the types of fillings you’ll be using. You can use a dryer bread if the ingredients are going to be saucier. While a softer bread is better for more dry wraps.

Storing meal prep wraps is also quick and easy. You can complete the wrap with foil wrapped around it tightly, store the wrap in a sealable container, or slice the wrap into pinwheels to maximize storage space. Depending on the recipe or ingredients, wraps are only going to be good for a day to a few days stored this way. Even durable flat breads will start to get soggy. Another approach is to have the fillings ready to go and simply complete the wrap the day before you need it. This will maintain freshness of the ingredients as well as offer versatility if you find yourself looking for a mid week pivot.

Meal Prep Wrap Recipes

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,…

rectangular plate with turkey and cheese taquitos with pico de gallo, avocado, and spring mix

Air Fryer Turkey Deli Taquitos

Air Fryer Turkey Deli Taquitos – the ultimate air fryer lunch hero. Budget-friendly, time-saving, kid-approved, and infinitely customizable. Believe me, if you’re all about quick, budget-friendly, and delicious meal prepping, this is the game changer you’ve been waiting for! This post may contain affiliate links. Please see our privacy policy for details. We love Air…

Steak Wrap with Air Fryer Eggplant Fries

Thinly sliced steak in a flatbread wrap served with crispy and golden Air Fryer Eggplant Fries! This post may contain affiliate links. Please see our privacy policy for details. This recipe is packed full of protein and nutrients and tastes like a delicious meal you ordered from a fancy restaurant.

Steak Wrap Ingredients…

Celery Chicken Salad Wrap

Here’s a twist on the classic chicken salad. We’ve got shredded chicken tossed in a creamy and tangy mayo and dijon mustard dressing with crisp, diced veggies and crunchy nuts. This post may contain affiliate links. Please see our privacy policy for details. Reasons We Love This Chicken Salad With Celery It is filling and…

Posted on January 15, 2024January 15, 2024 by Admin — Leave a comment

How to meal prep for a good workout routine

Timing your meal prep for a good workout is one the most important factors for maximizing your eating and exercising. What you eat, as we all know, plays a huge role in a healthy lifestyle, weight loss, and muscle building but aligning your meals with your workout can be trickier. Having the right nutrients in your body at the right time provides the fuel for an effective workout session and body recovery. Even without getting too deep into measuring every nutrient in your diet, you can make easy adjustments to your meal prep for a good workout.

What type of exercise are you doing?

Everyone’s exercise goals and routines are different. Whether you’re aiming for muscle gain, fat loss, or overall maintenance, your nutritional needs will vary. Are you working out in the morning, at lunch, or in the evening? Sticking to a routine will help plan your meals.

Timing your meals can play a major role in fueling a strong workout.

Pre-Workout Nutrition: Eat a balanced meal of carbohydrates, proteins, and healthy fats about 2 hours before your workout. This provides the necessary energy to fuel your exercise session.

Post-Workout Nutrition: Within an hour after your workout, focus on a post-exercise meal rich in protein and carbohydrates. This aids muscle recovery and replenishes glycogen stores.

Morning

If you’re a morning gym person, aim for a light breakfast that you can eat easily and digest entirely before your workout. Then have a larger meal for dinner to fuel the next day’s workout session. You can keep lunch balanced with protein and carbohydrates to recover from your workout and replenish the glycogen stores that were burned.

Midday

Midday or lunch workouts benefit from a good sized, healthy breakfast with plenty of carbohydrates to fuel your workout in a few hours. Lunch can be much more simple with high protein foods and some fruits and veggies. Dinners will tend to be lighter so you can meal prep small meals and prepare for bed.

Afternoon/Evening

Late afternoon or evening workout schedules are more flexible as you can adjust when you eat dinner. If you want to eat your big meal before you workout, make sure to eat early enough for your body to process the food and include carbohydrates for the workout. If you plan to workout first and eat afterwards, make sure your lunch from earlier was large enough to fuel the workout and have a simple dinner of protein, fruits and veggies. Breakfast in this case is generally smaller. A quick breakfast bar or some eggs is a great start.

Another popular approach to planning your meals for a good workout is to break meals up into smaller portions and eat more often throughout the day. This is a great approach for some. It staves off feeling hungry, mixes up the food types, and is consumed/digested easily since the meals are smaller. A lot of us are too busy with work or family and if this doesn’t work for you don’t worry. Meal prepping 3 square meals a day with portion control and good nutrition is great too.

Meal prep for a good workout routine usually revolves around the major meals and balancing nutrients and calories. Everyone snacks though. If you are the type of person who can resist snacking, that’s great. For the rest of us it is better to plan healthy snacks rather than trying to resist altogether.

If you’re an avid snacker you should consider it during your meal planning and prepping. There’s nothing wrong with snacking but if you have workout and health goals, planning your snacks can make or break a successful nutrition plan.

Nuts

Greek yogurt

Apples and peanut butter

Hard boiled eggs

Trail mix

Beef jerky

Popcorn

There are a ton of healthy snacks. The best approach is to make your own rather than buying it from the store. It’s far cheaper as you can make it in bulk and portion out the right amounts for you. You also get to avoid the sugars, salts, and any preservatives that are added.

Don’t forget to drink plenty of water regardless of your workout or eating routine. You should be drinking water throughout the day. This can make a huge difference on your workout and how good you feel during and after.

Part of a balanced meal prep for a good workout routine

Proteins

Raw Nuts: pecans, almonds, cashews, pistachios, walnuts

Legumes: chickpeas, black beans, lentils, edamame

Seeds: pepitas, sunflower, chia, hemp, flax

Powders and Shakes: look for natural, organic and non-GMO protein powders with no artificial sweeteners or ingredients

Eggs: look for free-range, pasture-raised and organic with no added hormones

Dairy: kefir, cottage cheese, plain Greek yogurt

Carbohydrates

Vegetables: broccoli, spinach, cauliflower, asparagus, squash, Brussels sprouts (look for frozen to maximize shelf life)

Fruits: berries, mangoes, peaches, bananas, grapes, pineapple (look for frozen to maximize shelf life)

Whole Grains: quinoa, oatmeal, barley, farro, spelt, brown rice

Starches: sprouted grain bread, sweet potatoes, corn on the cob

Fermented: kimchi, pickles, sauerkraut, red cabbage

Fats (Omega-3-rich)

Plant-Based: avocados, olives or extra-virgin olive oil, natural peanut butter, tempeh, baked plantain chips

Animal-Based: salmon, tuna, mackerel, sardines (choose wild-caught and look for frozen to maximize shelf life)

Prep Yo Self can help with meal prep for a good workout! Check out our Weekly Meal Plans for Free.

Posted on January 7, 2024January 7, 2024 by Admin — Leave a comment

Versatile Meal Prep, a “How To”

Meal prep versatility can make or break a routine. Meal prep burnout happens because you get bored of the flavors, the textures, the monotony of it all. It can also be as simple as one week of meals that you don’t like but are stuck with 5 days of food and you break from your habit. This is where versatility comes in and makes a world of difference. Being able to break up the pattern, pivot mid week, and feel reassured that you aren’t stuck eating the exact same meal all week.

There is a lot that you can do to improve your meal prep versatility. The most important part of any meal prepping is planning out your recipes. Preparing food that you like, stores well, is easy to cook, and combines with the other ingredients is the focus.

View our regularly updated Weekly Meal Plans!

Start with flavor profiles

Some flavors go well on certain proteins and work differently with various vegetables. Consider flavors that you already like and plan around that to determine the protein.

1. Garlic and Herb:

One of the most versatile flavor combinations is garlic and herb. It can be adjusted for your taste, goes on a ton of different ingredients, and is very healthy for you. You honestly might be able to put this on everything that isn’t sweet.

Components: Garlic, rosemary, thyme, oregano, parsley.
Works well with: Roasted vegetables, grilled meats, pasta, salads.

2. Citrus and Herb:

This is a great combo of flavors for versatile meal prep as flavor is light and tends to leave the meal overall feeling light. This is good for lunches at work where you do want to be too tired after eating. This is also very easy to adjust to your preferences.

Components: Lemon, lime, orange, cilantro, mint.
Works well with: Seafood, chicken, salads, grains, vegetables.

3. Savory Umami:

Soy sauce can do a lot of work in flavoring foods. It’s a powerful flavor that is balanced out by the miso, mushrooms, and sesame oil. This is great for having a strong impact but it does limit the versatility as many foods simply taste like soy sauce if you go too heavy with it.

Components: Soy sauce, miso, mushrooms, sesame oil.
Works well with: Stir-fries, grilled meats, roasted vegetables, rice dishes.

4. Mediterranean:

This is another light flavor set that is delicious and nutritious. Getting fresh herbs will make a big difference but even the dried the seasoning bottles will work for improving your meal prep versatility.

Components: Olive oil, garlic, lemon, oregano, basil.
Works well with: Grilled proteins, salads, pasta, roasted vegetables.

5. Spicy and Smoky:

Spicy and smoky is a strong flavor combination with a lot of character. Used sparingly, in just the protein, works great and the veggies can be added later with little to no flavoring.

Components: Chili powder, cumin, paprika, chipotle, garlic.
Works well with: Tacos, barbecue, roasted meats, soups.

6. Sweet and Tangy:

Sweet and tangy is a good way to balance out these other flavor profiles in your meal routines. Sometimes you need something that is less salty, smokey, or citrus-y. This profile can waken up taste buds and make any ingredients dramatically change their taste.

Components: Honey, balsamic vinegar, mustard, maple syrup.
Works well with: Grilled meats, salads, roasted vegetables, glazes.

7. Balsamic Glaze:

Glazes are a great way to season your food. It’s easy to adjust the strength of the glaze and adjust the amount you pour onto the food itself. It can work as a marinade or as a dressing.

Components: Balsamic vinegar, honey, Dijon mustard.
Works well with: Grilled meats, roasted vegetables, salads, bruschetta.

8. Ginger Sesame:

Ginger sesame is a fantastic flavor profile that can be light as well, depending on how you make it and how much you add. This is another versatile meal prep flavor that is perfect for work lunches.

Components: Ginger, soy sauce, sesame oil, green onions.
Works well with: Stir-fries, grilled meats, salads, noodles.

Choose versatile ingredients

Just like with choosing versatile flavors, versatile proteins and veggies are important. Consider the flavor profiles you’re interested in and choose a protein that can work well across multiple.

Proteins: Chicken breast, ground turkey, tofu, beans, ground beef.
Grains: Quinoa, brown rice, couscous.
Vegetables: Bell peppers, onions, cherry tomatoes.
Healthy Fats: Avocado, olive oil, nuts.

These are safe places to start for each category, however, depending on your personal tastes, you can really expand in tons of directions after identifying the flavors you want to work with.

Bulk prep protein, cook sides as needed

Another approach to versatile meal prep is to bulk cook the protein. This is often the most involved and longest part of the cook. If you can knock this out ahead of time then you can assemble meals as needed. This works especially well with instant pots, chicken, cuts of beef, and ground beef or turkey mixed with a sauce. This can often make enough to last all week, is super easy and can be portioned out and reheated nicely.

The sides or the grains and veggies for each meal are important. Depending on the grain you’re going for, these can be cooked half at the beginning and the second half as you need it. This will keep the texture like you want it and offer you a chance to change it up if you are no longer enjoying the quinoa or cauliflower rice.

Veggies again can be eaten raw and just need to be cleaned and cut. You can also cook them separately and have them ready to be portioned out. Again, consider only making enough for a couple of days or making two sets of different vegetables so you can change it up each day.

The most important thing is to store the different parts individually. As soon as you combine all of the separate foods, they combine and are delicious but there is also no going back. Storing them separately gives you choice down the line. Even if that means throwing out some parts of the dish that you don’t like but keeping the other parts.

Sauces and Dressings

This is a game changer for food versatility. There are so many foods that you can simply cook with very little flavor and achieve the perfect texture while being blank canvases for flavor. Just like keeping each part of the meal prep separate, keeping the sauce separate will offer opportunities to pivot. It will also help your food retain its texture. In some cases the additional moisture will ruin the texture of a crust, breading, or a crisp bite.

Utilizing sauces to make versatile meal prep is a fun way to mix and match flavors without being committed to a week’s worth of it. You can try a different sauce each day or even multiple sauces during the same meal. Sometimes a bit of sweet and tangy needs to be balanced with spicy and smokey.

Posted on January 1, 2024January 1, 2024 by teller — Leave a comment

2024 New Year Meal Prep

It’s that time of year again, 2024 New Year Meal Prep. Time to reset and realign your meal prep for nutrition and good habits. Whether you are a seasoned meal prep pro or new to meal prep, post holidays are a great time to update your habits.

Click to view weekly meal plans and start the year off strong

Good new year meal prep habits for everyone.

Keep it simple: Over complicating your routine is a quick way to derail your new routine. It doesn’t have to check every box, progress not perfection. Focus on what works or what is the most important right now. The rest you can work on later.
Focus on what you like: Trying to meal prep with foods you don’t like already is a great way to grow your tastes but it can also lead to a loss of interest in the food you cook.
Plan ahead: Planning is the most important part of meal prepping. A good meal plan is based on recipe choice, grocery shopping, cooking schedule, and so much more. Start with a plan and the rest will fall into place.
Replace/invest/upgrade containers: It’s a new year. It’s time to consider your meal container situation and whether you need to replace or upgrade your containers.
Diversify your routine: 2024 new year meal prep is a perfect time to mix up your routine. Variety is the spice of life and meal routine.
Listen to your body: As with anything, listen to your body and adjust your meal prep for what makes you feel best. Don’t force a lifestyle change. Work on your nutrition and your habits that are right for you.

New year, new you, new meal prep routine. Meal prepping at all is a great step in the right direction of avoiding processed fast foods. Make your 2024 new year meal prep nutritious with these tips.

Stay organized: Keep things clean and the process clear in your head and you’ll find that you enjoy the meal prep experience more and stick with it longer.
Experiment with seasonings: spicing up recipes is a good way to enjoy new tastes and mix up your routine without having to do entirely new recipes.
Focus on nutritional protein: If you’re having trouble adjusting your meal prep to be more nutritious than focus on core components of each meal and start there. Use lean meat like chicken or fish. Then work on your sides.
Make your own sauces: Sauces can make and break the nutritional value of a meal. Overly salty or sweet sauces are good to avoid. Homemade sauces or light dressings are great alternatives.
Portion control: Most meals can be made significantly more healthy simply with portion control. Lean more towards veggies and lean meat and away from fried foods and sugars.
Find fruits and veggies you like: A good tip for meal prepping nutritionally is to find one or two veggies and fruits that you like and stick with those as your sides and work the recipes around them.

First time meal prepping can be daunting to get into but with the right approach it’s accessible and life changing.

Meal prep for only specific days: Focus on the days that you need meal prep the most. This is a great way to start meal prepping that is more accessible for first timers especially if you don’t cook often to begin with.
Minimize waste: Under cook rather than over cook. Nothing is more of a let down in meal prep than throwing out food that you cooked. It wastes money and time. It’s always better to want more than to have too much. It’ll keep you interested in meal prepping for longer.
Stay flexible: Cooking with the same recipes, ingredients, and flavors is a quick way to burn out on meal prep. Stay flexible and you’ll find it easier to mix up a meal routine in planning or even on the fly.
Freezer friendly meals: Batch cooking is great for efficiency and money saving but it also makes a lot of food. Freezer friendly meals are easier to stretch out. This is great if you can’t eat it fast enough before it goes bad or if you want to do different meals in between so it’s not the same thing day after day.

Happy 2024 new year meal prepping! Good luck on your new routines and check back for weekly meal plans, new recipes, new tips and trick s, and nutritional insights.

Posted on December 18, 2023December 28, 2023 by teller

Top No Cook Meal Prep Recipes

No cook meal prep recipes are a must for long term routines. They’re fast, easy to put together, and perfect for a variety of situations that other meals simply don’t work in. Meal prepping for lunches that you know will be in a place without a working microwave, oven, or grill tend to be a boring sandwich and a bag of chips. These no cook meal prep recipes bring the flavor and the nutrition without the need to be reheated. Not to mention the time save on meal prepping during busy schedules. No cook recipes are a well deserved break from the constant cooking, prepping, and cleaning. These recipes are also delicious and nutritious. The fresh ingredients mean maintain more of their varied macro nutrients and removes the cooking oils and butter.

1. Smoked Salmon English Muffin

The smoky, savory salmon complements the creamy richness of the ripe avocado, creating a perfect balance of flavors. The slightly salty salmon with the buttery, nutty tasting avocado creates an all together new experience that dances on the taste buds. This open-faced sandwich not only satisfies the palate but is also stunning visually. It’s a sophisticated yet simple dish that effortlessly elevates breakfast. The avocado provides healthy fats for your diets while the smoked salmon offers low calories for high protein and additional nurtients.

This is a great option for people who don’t have a lot of time to cook breakfast. You can throw this together quickly, run out the door, and eat it on the way to work.

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day! This post may contain affiliate links. Please see our privacy policy for details. Why…

2. Smoked Salmon and Fruit Salad

Smoked salmon and fruit are a great combination of flavors, textures, and nutrients. The rich, smoky salmon carries savory and salty flavors that is balanced out by the sweet and tangy fruit. Instead of fighting each other, every bite is balanced. It’s also a lot of fun to mix and match the combinations with the smoked salmon so each bite is unique. This combination not only offers a delightful flavor experience but also provides a textural adventure, as the soft, silky salmon complements the crisp and juicy textures of the fruit. The avocado and vinaigrette dressing round out the meal for a super easy no cook meal prep recipe.

Smoked salmon with fruit salad sounds like an unlikely pairing however if you haven’t tried it you will be amazed. The smoky, salty salmon mixes perfectly with the medley of fruit. The fruit brings out the flavor of the salmon and the salmon highlights the sweetness of the fruits.

3. Asian Salmon Salad

A new take on tuna salad that is packed with protein, tastes fresh, and super easy. this no cook meal prep recipe is a favorite for work lunches. It’s robust flavors from the salmon and sesame ginger vinaigrette are a delight on the palette and fills you up fast. This is great for meal prepping as portioning it out and making exactly as much as you want is very easy. The vegetables create a balanced nutritious meal that will have everyone at the office asking for the recipe.

Asian salmon salad is a take on tuna salad over a bed of fresh greens topped with corn, edamame, and cherry tomatoes with sesame ginger vinaigrette drizzled over top. This super simple no cook meal prep recipe is a favorite for lunches. The fresh vegetables balance out the salmon, mayonnaise, and red onion which packs…

4. Tuna Stuffed Deviled Eggs

It’s a whole new take on the classic deviled eggs recipe. The richness of the tuna pairs seamlessly with the velvety texture of the egg yolk mixture, resulting in a luscious and flavorful filling. Tuna stuffed deviled eggs retain all of the original flavors with the addition of the bold, savory tuna that is not only packed with flavor but with protein as well. This can be a great change up for your meal prep routine or for a party or pot luck. The addition of canned tuna brings a classic to the modern age.

To ensure your Tuna Stuffed Deviled Eggs stay fresh and flavorful, here are some storage tips: Store the deviled eggs in an airtight container in the refrigerator. They can be kept for up to 3-4 days.If you plan to eat them later in the week, consider storing the filling and the egg whites separately. Assemble them just before eating to maintain the perfect texture.

round plate with deviled eggs and arugula salad

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…

5. Refreshing Watermelon Prosciutto Sandwich

Watermelon and prosciutto is a fun mix of flavors and textures that balance each other out while retaining their unique flavor profiles. The sweet, crisp watermelon is balanced with the salty, smooth flavors of the prosciutto for a complete meal that is unlike any other sandwich you have ever had. Watermelon, the star of this show, is not only incredibly refreshing but also packed with vitamins A and C, along with lycopene, a powerful antioxidant.

More about No Cook Meal Prep:

Balanced flavors: The real trick to no cook meal prep recipes is balancing powerful flavors on the plate. When you cook, you can blend flavors but with fresh ingredients you need to know the right combinations to make a harmonious meal.
Time-Saving: No-cook meal prepping is a time-efficient approach, streamlining the meal prep process. By eliminating the need for cooking, it minimizes kitchen time and makes it easier to plan and assemble meals quickly.
No Cook is Fresh: No-cook meal prepping often involves using fresh, raw ingredients, which helps retain their natural nutrients and flavors.
Versatility: No-cook meal prepping caters to a wide range of dietary preferences and restrictions, making it accessible to a wide range of lifestyles and nutritional plans.
Accessibility: Some people don’t have access to a kitchen all of the time. If you’re on the go, kitchen is out of order, or you simply don’t have an adequate kitchen for you meal prep needs. No cook meal prep recipes are super easy for anyone with basic tools and a little bit of space.

View All Seafood Recipes

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Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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Posted on December 11, 2023December 11, 2023 by Admin — Leave a comment

Meal Prepping Desserts

round plate with diced peaches and rolled oats

Meal prepping desserts is a great addition to savory meal prep or an introduction into meal prepping. We often don’t think about dessert meal prep as a lot of people meal prep for nutritional reasons or because dessert tends to be a cookie, or ice cream, or candy. Something that is easy enough to grab. Desserts can be more than that though, they can be healthy and delicious and an excellent part of a meal routine.

One of the main goals behind meal prepping is to stay on a routine and avoid unhealthy, quick food options. The same goes for dessert. Baking cookies is easy enough but meal prepping with them will help limit how many you eat in one sitting. It’s also a great way to wrap up lunch or dinner so you don’t feel unsatisfied and likely to break from your routine. That little treat can psychologically provide comfort and prevent burn out.

Meal prepping desserts also has the added benefit of avoiding packaged or restaurant desserts which have a lot of preservatives, sugar, corn syrup, and many more ingredients that aren’t healthy. Planning your desserts ahead of time means you can select quality desserts from the bakery section, make your own, or at least choose healthy dessert options. You will be amazed at how much dessert you can actually eat while staying on a healthy diet.

Meal prepping savory dishes often involves how well the food stores and reheats. The same goes for desserts but has added wrinkles. If it’s meant to be cold, can you keep it cold until it’s time to eat? If it’s meant to be room temperature or hot, will the consistency and texture last until it’s time to eat? These are questions you often have to answer with savory meal prep. Consider your situation, is there a fridge or freezer, and what recipes will work for you.

A safe tip may be to start with desserts that can be stored at room temperature, last a few days, and don’t require heating up. This way you can leave it on your counter, grab it the day you need it and otherwise not worry about it. Baked goods are an excellent choice for this. They will start to dry out but they’ll last a few days. Opt for desserts that maintain or even enhance their flavors and textures over time.

If you’re on a low or no sugar diet like keto, look for sugar free desserts. Be aware that many natural foods already have high sugar amounts. Some fruits and vegetables can actually be quite high in sugar naturally so just because it’s all natural doesn’t mean you can eat a ton of it. Balance out sweet fruits with yogurt or citrus.

Consider options like energy bites, chia seed puddings, and fruit-based treats that are not only sweet but also offer nutritional benefits.

Just like meal prepping savory dishes, desserts can be prepared in large batches to save time and effort throughout the week. Choose recipes that lend themselves well to batch cooking, such as baked goods, bars, or no-bake treats. Once prepared, divide them into individual servings and store them in convenient, portion-controlled containers for easy access.

Desserts can also be frozen in parts either pre-cooked or post-cooked in portions. Cookie dough, muffins, or individually wrapped slices of cake can be frozen. When that sweet tooth strikes, you can simply thaw a portion and enjoy a freshly preserved treat without the need for excessive preparation.

To make your desserts even more meal prep-friendly, experiment with ingredient substitutions that align with your dietary needs. Explore natural sweeteners like honey, maple syrup, or stevia as alternatives to refined sugars. Swap traditional flours with whole grain or gluten-free options for a healthier take on classic desserts

Dessert meal prepping is a delightful and practical way to ensure that your sweet tooth is satisfied without compromising your commitment to a healthy lifestyle. Experiment with various recipes, be adventurous with ingredient substitutions, and discover the joy of having a curated selection of wholesome desserts at your fingertips.

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