Category: Dinner

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Sauteed Ground Beef with Spring Veggies

ground beef

A healthy and savory blend of ground beef and colorful vegetables cooked all in one skillet. Good ground beef recipes are so versatile.

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Round plate with sauteed ground beef, yellow squash, peas, and carrots.

You can’t really go wrong with savory ground beef browned in a skillet. All you need is budget-friendly ingredients and seasonings and you have an easy and delicious meal ready in less than 20 minutes.

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Why is this easy ground beef recipe great any time of the year?

  • You can pair it with any local, seasonal veggies you have on hand.
  • Pick from fresh, frozen, canned, or even a combination of all.
  • You just need a few seasonings to enhance the simple ingredients to bring it all together.
Round plate with sauteed ground beef, yellow squash, peas, and carrots.

Ingredients and Variations

  • Ground Beef: We used lean ground beef, but you can also use ground turkey or ground chicken.
  • Peas and Carrots: Frozen peas and carrots are a great staple to have in your freezer at all times. You can use them in soups, on top of salads, or in any skillet dish just like this.
  • Yellow Squash: Squash is a budget-friendly ingredient that is low in calories and it adds great bright colors to any dish
  • Seasonings: We used Italian seasoning, paprika, garlic powder, and salt
  • Olive oil: Keep it heart healthy with olive oil, and you can also use avocado oil
Glass meal prep containers with sauteed ground beef, yellow squash, peas, and carrots.

How to Make Sauteed Beef with Vegetables

  • Add oil to a hot pan and saute onions until they soften
  • Brown your beef and add the seasonings
  • Finally, add the peas, carrots, and yellow squash and cook until tender

Reference the recipe card below for detailed instructions.

Glass meal prep containers with sauteed ground beef, yellow squash, peas, and carrots.

Meal Prep Tips for Ground Beef and Veggies

  • Extra flavor: If you want to add more of a savory flavor, add 1/2 cup of tomato sauce or 1 tbsp of tomato paste while you brown the meat.
  • To Serve: Serve this dish with a side of brown rice, on top of a lettuce wrap, or even with a side of mashed potatoes or cauliflower
  • To Reheat: Warm it up in the microwave for a few minutes
  • To Store: Store in an airtight container in the refrigerator for 3 to 4 days
ground beef

Sauteed Ground Beef with Spring Veggies

Quick and Easy Ground Beef and Spring Veggie Skillet that you can prep in less than 20 minutes!
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 1 cup frozen peas and carrots
  • 1 yellow squash (sliced into half rounds)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon italian seasoning
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Add oil to a saute pan on medium-high heat and saute the onions until they soften.
  • Next, add the ground beef to the pan and break it up into smaller pieces. Sprinkle in the Italian seasoning, paprika, garlic powder, and salt. Saute for about 5 to 6 minutes until it is golden brown and fully cooked.
  • Finally, add the peas, carrots, and yellow squash. Continue to stir for another 3 to 4 minutes until the veggies are tender.

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Frequently Asked Questions

Can I use other ground meat?

Of course! You can make it with ground chicken, turkey, or even pork.

What other low-carb vegetables can I use with ground beef?

Broccoli, green beans, cauliflower, bell peppers, and asparagus are all great low-carb options to make with sauteed ground beef.

What other seasonings can I use in ground beef recipes?

We often season ours with soy sauce for Asian-inspired dishes or you can use chili powder and cayenne if you are looking for heat. 

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Air Fryer Orange Soy Glazed Chicken with Broccoli

orange chicken

This sweet and tangy Air Fryer Chicken Thigh recipe is a healthier version of one of our favorite take-out meals.

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Round plate with golden brown chicken thighs and crispy broccoli florets.

You can’t go wrong with ordering Orange Soy Chicken for take-out. Those bite-sized chicken pieces, dredged in fried, golden, and crispy batter tossed in a sweet orange sauce are just so full of flavor.

However, it’s also a lot of work making it at home, not to mention the guilt of loaded calories!

But we don’t want to miss out on those great flavors during our weekly meal prep, so we opted for an easier, more budget-friendly version, but with all the same great flavors.

For this recipe, we wanted to keep the crispy textures and decided to prep Air Fryer Chicken Thighs glazed in an orange soy marinade and paired it with broccoli florets.

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To Make this Healthy Air Fryer Orange Chicken, You’ll Need

  • Chicken Thighs: This may not be the leanest cut of chicken, but it’s a lower-calorie version than the chicken pieces dredged in flour and deep-fried in oil. But if you really want to keep it clean and lean, you can still make this recipe with chicken breasts or chicken tenderloins.

  • Marinade: We used a mixture of soy sauce, orange juice, honey, garlic powder, and sesame oil.

  • Broccoli: We love chicken and broccoli together, but you can also use other vegetables such as green beans, bok choy, or bell peppers.

Round plate with golden brown chicken thighs and crispy broccoli florets.

How to Prepare Easy Air Fryer Orange Soy Chicken

  1. Mix together your marinade in a bowl, then add the chicken. Make sure the chicken gets fully coated with the marinade.

  2. Next, place the chicken thighs in the Air Fryer and cook them for about 23 to 25 minutes at 360F.

  3. After the chicken cooks, remove it from the Air Fryer and place the broccoli in the Air Fryer. Sprinkle them with seasonings and coat them with sesame oil. Roast at 360F for 5 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep container with golden brown chicken thighs and crispy broccoli florets.

Meal Prep Tips for Air Fryer Orange Chicken

  • Other cook methods: If you don’t have an Air Fryer, you can bake it in an oven at 425F until it is crispy.

  • To serve: Serve with a side of grains such as brown rice pilaf or soba noodles.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • To Reheat: Both the chicken and broccoli can be reheated in the microwave.

  • Larger Batch: If you make a larger batch, you can shred the chicken and serve it on top of lettuce or in a lettuce wrap with Asian slaw.

Glass meal prep container with golden brown chicken thighs and crispy broccoli florets.

orange chicken

Air Fryer Orange Soy Glazed Chicken with Broccoli

Here's a home cooked version of tasty orange soy glazed chicken made right in the Air Fryer.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • mixing bowl
  • Air Fryer

Ingredients
  

Chicken and Marinade

  • 4 bone in chicken thighs
  • 1/4 cup soy sauce
  • 1 orange (juiced)
  • 1 tablespoon honey
  • 1/2 teaspoon garlic powder
  • 1 tablespoon sesame oil

Broccoli and Seasonings

  • 4 cups broccoli florets
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon sesame oil

Instructions
 

  • Place the chicken thighs in a mixing bowl and add the soy sauce, juice of an orange, honey, garlic powder, and sesame oil. Mix it all together making sure the chicken is fully coated.
  • Then, place the thighs in the Air Fryer and cook them at 360F for 23 to 25 minutes (you'll want to make sure it gets nice and crispy). After it cooks, check the temperature with a thermometer making sure it reaches an internal cook temperature of 165F.
  • Next, remove the chicken and place the broccoli in the air fryer. Sprinkle with the seasonings and sesame oil and cook at 360F for 5 minutes.

Notes

If you don’t have an air fryer, place the chicken on a sheet pan and bake it in the oven for 35-40 minutes at 400F. Bake the broccoli florets for 8-10 minutes.

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Frequently Asked Questions

Can I make orange soy glazed chicken in the oven?

If you don’t have an Air Fryer, you can also bake the chicken in the oven for 35-40 minutes at 400F until it reaches an internal temperature of 165F. Bake the broccoli florets for 8-10 minutes.

Is this recipe gluten-free?

Yes, we do not use any flour in this recipe like the classic take-out recipes use.

How long do chicken thighs take in the Air Fryer?

If you are cooking it at 360F, it typically takes 23-25 minutes, depending on how thick your chicken thighs are. Use a thermometer to check that it is fully cooked to an internal temperature of 165F.

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Cajun Tilapia with Broccolini and Baby Potatoes

round white plate with cajun tilapia, broccolini, and baby potatoes

Pan-fried, flaky tilapia with roasted broccolini and buttery potatoes is a simple, but elegant way to make dinner for your busy weeknights.

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Round plate with seasoned tilapia and roasted broccolini with baby potatoes.

Sometimes it can be overwhelming trying to decide what to eat during the week. Well, let me help you out with this easy and healthy, and not to mention budget-friendly dinner idea.

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Ingredients You’ll Need

  • Tilapia: We like using pan-fried tilapia for this recipe because it cooks fast, but you can use any other kind of white fish.

  • Broccolini: You can also swap this out with broccoli or asparagus

  • Baby Potatoes: We used baby potatoes because we don’t need to peel them which makes it easier to prep

  • Seasonings: We’re seasoning this meal with cajun flavors such as cayenne pepper, paprika, and garlic powder

Round plate with seasoned tilapia and roasted broccolini with baby potatoes.

Simple Steps to Make Tilapia with Roasted Vegetables

  1. Pre-heat the oven to 400F.

  2. Start prepping the baby potatoes and broccolini spears on a sheet pan.

  3. Bake the seasoned vegetables in the oven until they are tender and the potatoes are golden and crispy.

  4. Meanwhile, season the tilapia and pan-fry it in a saute pan until the fish turns opaque and flakes easily with a fork.

Reference the recipe card below for detailed instructions.

Glass meal prep container with seasoned tilapia and roasted broccolini with baby potatoes.

Meal Prep Tips for this Tilapia Recipe

  • Cook Method: If you don’t want to mess with the stovetop, you can also cook the whole dish in the oven. Place the tilapia along with the vegetables and bake everything in the oven.

  • Air Fryer Tip: You can also cook the fish and vegetables in an Air Fryer. Cook it at 400F for 7-9 minutes

  • Flavor Tip: If you have a lemon on hand, sprinkle the juice of the lemon over the dish. This will brighten up the flavors

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with seasoned tilapia and roasted broccolini with baby potatoes.

Tilapia and Veggies

Cajun Tilapia with Roasted Broccolini and Baby Potatoes

Make this delicious pan-fried tilapia with crispy broccolini and golden brown potatoes for your next dinner meal prep.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

Tilapia and Seasonings

  • 12 oz Tilapia fillets
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Broccolini and Baby Potatoes

  • 6 broccolini spears
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1 cup baby potatoes

Instructions
 

  • Pre-heat the oven to 400F. Slice the baby potatoes in half. Place the broccolini spears and baby potatoes on a sheet pan and season with garlic powder and salt. Then, coat it with olive oil and bake for about 15-20 minutes (if the potatoes are still not tender, cook for additional 5 minute increments)
  • Then, season the tilapia with the seasonings. Add oil to a saute pan on medium high heat and sear the tilapia on each side for about 4 to 5 minutes until it is fully cooked and golden brown. The fish should turn opaque and flake easily with a fork
  • Serve the fish with the roasted veggies.

Notes

Note: Instead of searing the tilapia in a saute pan, you can also bake it with the veggies all on one sheet pan

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Frequently Asked Questions

Is this dish healthy?

Yes, it has a good balance of protein, complex carbs, and fiber. Fish is typically also less caloric than beef and chicken if you’re looking for a low calorie option.

What is the best fish to pan fry?

Other than tilapia, flounder, sole, or cod are good options because they are all thin and can cook quickly.

Do you season fish before frying?

Yes, season with herbs and spices to enhance the fish’s flavor.

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Balsamic Baked Chicken

This balsamic baked chicken recipe combines succulent bone-in chicken thighs with a flavorful marinade for a delicious and easy-to-make dish. The marinade, consisting of balsamic dressing, honey, olive oil, rosemary, garlic powder, salt, and pepper, infuses the chicken with rich and aromatic flavors. To prepare, preheat the oven to 425°F and whisk together the marinade ingredients. Arrange the chicken thighs in a baking dish, coat them with half of the marinade, and bake for 20 minutes. Then, add the remaining marinade and continue baking for 10-15 minutes until the chicken reaches a golden brown color and an internal temperature of 165°F. Once cooked, transfer the chicken to a serving dish and enjoy, pairing it with a side salad or roasted vegetables for a complete meal.

balsamic chicken

Honey Balsamic Baked Chicken

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Prep Time 5 minutes
Cook Time 32 minutes

Course dinner, Main Course
Cuisine American, Italian

Servings 4

Equipment

  • mixing bowl
  • sheet pan
  • oven

Ingredients

  

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

Instructions

 

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

Notes

Note: After the chicken cooks, you can split the recipe in half and shred half of the chicken meat, and use it as your protein for a lunch salad or in a sandwich.
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Pan-Fried Tilapia with Corn and Green Beans

fish and creamed corn

This easy pan-fried tilapia with green beans is a delicious weekday meal that can be made in less than 20 minutes.

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Round plate with pan-fried fish, green beans, and creamed corn - healthy fish and chips on a plate.

Cooking your own meals and planning what to eat in advance can help you gain control of your health. It’s also a great way to help ensure you have healthy options always available without compromising the foods you love.

A perfect example is this Pan-Fried Tilapia dish that we made. We love ordering fish and chips at restaurants, but sometimes the meal can be too greasy, so we created a version of healthy fish and chips.

Why You’ll Enjoy this Recipe

  • The fish is moist and flaky on the inside with nice golden crispiness on the outside
  • It is made with a flavorful homemade rub and paired with crispy, garlicky green beans and creamed corn

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Simple Ingredients for Healthy “Fish and Chips”

  • Tilapia: We used tilapia because it’s budget-friendly, but you can also use catfish or cod
  • Corn Starch: This will help give the crispiness that we enjoy in fish in chips instead of dipping it in a batter that can become too caloric.
  • Creamed Corn: If you’re not a fan of creamed corn, you can use regular corn kernels.
  • Green Beans: We used green beans instead of potatoes for our “chips” because they can be cooked to a crisp that can still give us that crunchy texture of chips
Round plate with pan-fried fish, green beans, and creamed corn - healthy fish and chips on a plate

How to Prepare This Healthy “Fish and Chips”

  1. Prepping the Tilapia: Season the tilapia and sprinkle it with corn starch. Make sure they are fully coated
  2. Cooking the Tilapia: Add oil to a heated saute pan and cook the filet on each side until it fully cooks and turns golden brown
  3. Green Beans: Remove the tilapia from the pan and add the green beans. Cook until crispy and add the seasonings
  4. Corn: Heat up the creamed corn in the microwave

Reference the recipe card below for detailed instructions.

Glass meal prep containers with pan-fried fish, green beans, and creamed corn - healthy fish and chips on a plate.

Meal Prep Tips for “Fish and Chips”

  • To Serve: We love dips with our fish and chips. Serve it with tartar sauce, a creamy sour cream horseradish sauce, or a dash of malt vinegar
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
Glass meal prep containers with pan-fried fish, green beans, and creamed corn - healthy fish and chips.
fish and green beans

Pan-Fried Tilapia with Creamed Corn and Sauteed Green Beans

This crispy pan-fried tilpia is light, healthy, and super easy. It is paired with crispy green beans and creamed corn.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup corn starch
  • 1 tablespoon olive oil

Creamed Corn and Green Beans

  • 1.5 cups canned creamed corn
  • 2 cups green beans
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Season the tilapia filets with garlic powder, paprika and salt. Then, sprinkle tilapia fillets with a little bit of corn starch and make sure they are fully coated.
  • Add the oil to a saute pan on medium-high heat and cook the filet on each side for about 3 to 4 minutes until the filet is golden brown and flakes easily with a fork.
  • Then, remove the tilapia from the pan. In the same pan, add the green beans and saute for about 3 to 4 minutes until they are tender. Season with garlic powder and salt.
  • Meanwhile, heat up the creamed corn in the microwave. Serve the tilapia with green beans and a side of creamed corn.

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Frequently Asked Questions

Is tilapia healthy?

Tilapia is a great source of protein and also a good source of omega-3 fatty acids, which are healthy fats that helps your body function.

What is the difference between corn starch and flour?

Cornstarch is a pure starch that lacks gluten which makes it more efficient in thickening. It is a fine white powder that comes from the white heart of the corn while flour is made from wheat.

Can I use flour if I don’t have corn starch?

Yes, the only difference is that cornstarch makes a crispier finish because it absorbs moisture from the food and expands, giving a crackly, puffy coating on the outside.

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Grilled Cilantro Skirt Steak and Cauliflower Rice

cilantro steak

For all the low carb, keto foodies, or just steak lovers, here’s an easy Steak Dinner with Cilantro Pesto and Cauliflower Rice recipe that you can incorporate into your weekly meal prep.

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Round plate with grilled steak with cilantro pesto and cauliflower rice.

We’re using tasty and wholesome ingredients to help you meet your low-carb lifestyle, or if you just want a delicious steak dinner. We’ve got you covered either way.

Why You’ll Enjoy this Cilantro Pesto Sauce

  • This Cilantro Pesto sauce is made with simple and whole ingredients that come together really well bringing tons of flavor.

  • The pesto sauce can be used as a sauce, salad dressing, dipping sauce, and even a marinade.

  • It’s also a great way to use up leftover cilantro herbs, and you can freeze it too!

The PrepYoSelf Newsletter

Ingredients Needed to Make this Low Carb Steak Dinner

  • Cilantro Pesto: We use fresh cilantro herbs lime juice, pine nuts, garlic cloves, olive oil, and salt

  • Steak: We grilled skirt steak, but you can also use flank steak or any kind of steak of your choice

  • Seasonings: We used chili powder, cumin, paprika, garlic powder, and salt

  • Cauliflower Rice: We used frozen cauliflower rice because you can easily just throw it in the microwave to cook and steam. You can serve this dish with any other low-carb vegetable such as roasted zucchini, green beans, or broccoli

Round plate with grilled steak with cilantro pesto and cauliflower rice.

How to Make Grilled Skirt Steak

  1. Season the steak with the dry rub, then coat it with olive oil.

  2. Heat an indoor grill on medium-high heat and sear the steak on each side until it cooks to your desired doneness.

  3. While the steak is grilling, blend together your cilantro pesto.

  4. After the steak cooks, let it rest before slicing it into strips.

  5. Microwave the cauliflower rice according to the packaged instructions.

  6. Drizzle the Cilantro Pesto on top of the steak.

Reference the recipe card below for detailed instructions.

Round plate with grilled steak with cilantro pesto and cauliflower rice.

Meal Prep Tips for Cilantro Pesto Sauce

  • If you don’t have a blender, you can still make a cilantro dressing by chopping the cilantro and pine nuts into fine pieces. Then, whisk it together with the lime juice, and olive oil, and season with salt.

  • If the pesto flavor is too strong as a sauce, you can just use it as a marinade for the steak before grilling it.

  • To add flavor to the plain cauliflower rice, saute it with the pesto sauce to incorporate the flavors.

Glass meal prep containers with grilled steak with cilantro pesto and cauliflower rice.

steak

Grilled Skirt Steak with Cilantro Pesto and Cauliflower Rice

Easy, low-carb grilled skirt steak dinner with a flavorful cilantro pesto and steamed cauliflower rice.
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • indoor grill pan
  • tongs
  • spatula
  • saute pan

Ingredients
  

Steak and Seasoning

  • 12 oz skirt steak
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Cilantro Pesto

  • 1 cup cilantro (chopped)
  • 1 lime (juiced)
  • 1/4 cup olive oil
  • 2 tablespoons pine nuts
  • 2 garlic clove (peeled)
  • 1/4 teaspoon salt
  • 4 cups cauliflower rice (frozen, pre-cooked, recommend Green Giant Brand)

Instructions
 

  • Season the steak and coat it with olive oil. Heat an indoor grill pan on medium high heat and sear the steak on each side for about 5 to 6 minutes until it cooks to your desired doneness.
  • Meanwhile, place the cilantro, pine nuts, juice of a lime, olive oil, garlic, and salt in a blender and blend until smooth.
  • Microwave the frozen cualiflower rice according to the packaged instructions (usually about 4 to 5 minutes).
  • After the steak cooks, let it rest before slicing into strips. Serve the steak on top of the cauliflower rice and drizzle it with the yummy cilantro pesto sauce.

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Frequently Asked Questions

How long will fresh pesto last in the fridge?

It’s best to use it up within 5 days in the fridge for the best flavor and freshness.

Can I freeze pesto?

Yes, we recommend putting them in ice cube trays or in small freezer-safe containers. It can keep in the freezer for up to 6 months.

Is pesto healthy?

If used in moderation, it can be a healthy way to add flavor to your meals such as a sauce or a marinade. However, because the ingredients do include olive oil, nuts, and sometimes cheese, these ingredients can be high in calories and fat. Therefore, you would want to make sure you incorporate them in balanced portions to your meals. For this recipe, we used olive oil which is primarily unsaturated and can contribute to some heart health benefits.

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Sauteed Pesto Chicken with Artichokes and Peppers

chicken pesto

This Keto-Friendly Pesto Chicken meal prep recipe can’t get any easier. It’s flavored with basil pesto sauce and pairs perfectly with the sweetness of the red peppers and filled with “meaty” artichokes.

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Round plate with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

Why We love this Pesto Chicken

  • This meal can be ready in less than 20 minutes

  • It uses budget-friendly ingredients

  • It is packed with lots of flavors

Why is Pesto Sauce Great for Meal Prep?

  • When you need something easy to boost flavor for weekly meal prep, use pesto sauce. It’s a great way to boost flavor with simple and fresh ingredients

  • Pesto sauce is a healthy way to season your dishes because it contains herbs, garlic, lemon, nuts, cheese, and oil

The PrepYoSelf Newsletter

To Make this Easy Pesto Chicken, You’ll Need

  • Chicken Tenderloins: You can also use chicken breast chunks or cut up boneless chicken thighs into one-inch cubes

  • Bell Peppers: Use any color, but we prefer red because they are sweeter

  • Artichokes: You can use frozen or canned artichokes

  • Pesto Sauce: Make your own homemade pesto in a blender, but there are many options in the grocery store. You can always refrigerate it or freeze it for later use

Round plate with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

Basic Steps to Make Sauteed Pesto Chicken

  1. Thaw out the frozen artichokes according to the packaging instructions or drain the artichokes if you are using canned.

  2. Cut the bell peppers and chicken into one-inch chunks

  3. Next, add oil to a saute pan on medium-high heat and saute the chicken for a few minutes until they are golden brown and fully cooked.

  4. Then, add the bell peppers and artichokes and cook until they are tender.

  5. At the end, add the basil pesto and mix it all together until it is fully coated with the sauce.

Reference the recipe card below for detailed instructions.

Round plate with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

Meal Prep Tips for Pesto Chicken

  • Other Cook Methods: You can also grill the chicken and vegetables on an indoor grill pan or you can cook it in an Air Fryer

  • To reheat: Reheat it in the microwave until it is warm

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • To freeze: If you want to freeze this meal, you can store it in freezer bags in the freezer for up to 3 months for the best quality. Just be sure to thaw it out in the refrigerator before reheating it

Glass meal prep containers with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

chicken pesto

Sauteed Pesto Chicken with Artichokes and Bell Peppers

Keep a batch of pesto sauce on hand and use it in your next chicken meal prep for an easy and tasty meal solution.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1 red bell pepper
  • 2 cups artichoke hearts (frozen)
  • 3 tablespoons basil pesto sauce
  • 1 tablespoon olive oil

Instructions
 

  • Defrost the frozen artichoke hearts according to the packaging instructions or drain them if you purchased canned artichokes. Cut the bell peppers into cubes and dice the chicken in 1 inch chunks.
  • Add oil to a saute pan on medium high heat and saute the chicken for about 5 to 6 minutes until it is golden brown and fully cooked.
  • Next, add the bell peppers and artichoke hearts and let them heat through for about 2 to 3 minutes. Finish by adding the basil pesto and mixing everything well until the chicken is coated with the sauce.

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Frequently Asked Questions

What kind of pesto do I use?

The most common pre-made pestos found in grocery stores are basil pesto or tomato pesto. Either flavor will work well for this recipe.

What can I serve with this pesto chicken recipe?

If you want to keep it low carb, you can serve it with cauliflower rice, otherwise, it goes well with pasta noodles or even pita bread.

Can I freeze pesto chicken?

Yes, store it in an airtight freezer bag and freeze for up to 3 months for the best quality.

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Air Fryer Shrimp and Pineapple Kebabs

shrimp kebab

Quick and easy Air Fryer Shrimp and Pineapple kebabs filled with tropical flavors that you’re going to love for your weekly meal prep.

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Plate with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Why We Enjoy These Air Fryer Shrimp Kebabs

Food on skewers always just makes it more fun to eat! We load ours with skewers with juicy shrimp, sweet bell peppers, tangy pineapple, and aromatic onions.

  • Cooking it in the Air Fryer makes it so easy and fast

  • All the ingredients bring their own flavors, so no need for fancy seasonings

  • If you don’t want to mess with skewers, you can still throw everything in the Air Fryer basket and let them cook all together

The PrepYoSelf Newsletter

Ingredients You’ll Need

This shrimp kebab recipe uses simple ingredients. Here are the essential that you’ll need for the skewers:

  • Shrimp: We used fresh, peeled, and deveined shrimp. You can find them also frozen, however, you’ll need to defrost them in the fridge the night before

  • Red Bell Pepper: You can use any color of bell peppers, but we like the sweetness of red bell peppers

  • Red Onions: You can use any kind of onions that you have on hand, but we like using red onions because it adds color to the dish

  • Pineapple: It’s best to use fresh pineapple for this recipe because canned pineapple will be too mushy when cooked

Plate with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Here Are The Steps To Make Air Fryer Shrimp Kebabs

  1. Cut up the pineapple, red onions, and bell peppers into one-inch cubes.

  2. Assemble the ingredients on the skewers, alternating each ingredient on the skewers.

  3. Coat with olive oil or cooking spray and sprinkle on the seasonings.

  4. Place the skewers in the Air Fryer Basket and cook for 8 to 10 minutes at 360F.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Meal Prep Tips for Air Fryer Shrimp Kebabs

  • Adding more flavor: If you want to add more flavor, you can coat it with bbq sauce or a mixture of honey and soy sauce

  • To serve: Serve with a side salad or with a side of rice pilaf

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • Ingredient swaps: You can also use mango instead of pineapple

Glass meal prep containers with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper. Included is a side salad.

shrimp and pineapple kebabs

Air Fryer Shrimp and Pineapple Kebabs

Tropical flavored Shrimp and Pineapple Kebabs cooked in the Air Fryer makes an easy meal prep meal full of flavor during a busy weeknight.
4.50 from 2 votes
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Prep Time 10 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • Air Fryer

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 1 red bell pepper (cubed)
  • 1/2 small red onion (cubed)
  • 2 cups pineapple (chunks)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 4 cups spring mix
  • 4 tablespoons your choice of vinaigrette dressing

Instructions
 

  • If using wooden skewers, soak them for at least 10 minutes.
  • Season the shrimp, pineapple, bell peppers, and red onions with the seasonings. Assemble the ingredients on the skewers, alternating each ingredient on the skewers. Spray each kebab skewer with cooking spray.
  • Place in the air fryer and cook at 360F for 8-10 minutes (until internal temperature is 145F). If using the oven, cook for 10-15 minutes.
  • Serve with a side salad and your choice of salad dressing.

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Frequently Asked Questions

Can I grill my skewers?

Yes, absolutely. Just be sure to soak your skewers before grilling.

What kind of shrimp do I use?

We prefer using fresh shrimp that has been peeled and deveined for this recipe.

How do you know when shrimp is cooked?

When the flesh turns from translucent to opaque, the shrimp should be cooked through.

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Pan-Fried Tofu with Sauteed Spinach and Tomato

tofu spinach

Crispy, pan-fried tofu served with sauteed balsamic spinach and tomatoes is an easy recipe, that is a light and warm dish, that can be enjoyed with rice pilaf, pasta, or all on its own.

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Round plate with pan-fried tofu topped with sauteed spinach and cherry tomatoes.

If time is not on your side, here’s a quick 15-minute vegetarian meal prep that you can make all in one pan.

Why You’ll Love This Vegan Dish

  • It’s gluten-free, dairy-free, and uses whole ingredients

  • Together with the tomatoes, the sauteed spinach is one of the most nutrient-side dishes you can have

  • This dish is extremely budget-friendly because tofu can be a cheaper protein option than meat

  • This easy recipe has minimal ingredients to buy

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need to Make this Easy Recipe of Pan-Fried Tofu with Sauteed Spinach

  • Firm Tofu: The firmer the tofu, the less water it has, therefore, it is easier to crisp up during the cooking process

  • Spinach: You can also use other greens such as baby kale, arugula, bok choy, or mustard greens

  • Cherry Tomatoes: You can use regular tomatoes or swap them out with red bell peppers

  • Balsamic Glaze: You can also swap this out with soy sauce or Worchestershire sauce to flavor the ingredients

easy recipe - pan-fried tofu topped with sauteed spinach and cherry tomatoes.

Here’s An Easy Recipe: How to Make Vegan Tofu

  1. Cut the tofu block in half and place them in between several paper towels. Press down on them to remove the excess moisture.

  2. Next, cut them into smaller pieces and add them to an oiled, heated skillet.

  3. Sear them on all sides until they are golden brown and crispy.

  4. Remove the tofu and add spinach and tomatoes.

  5. Drizzle with balsamic glaze and season the vegetables. Mix it all around until the spinach softens.

  6. Serve on top of the tofu cubes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with easy recipe pan-fried tofu topped with sauteed spinach and cherry tomatoes.

Meal Prep Tips for Pan-Fried Tofu and Spinach

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. If you are prepping this meal in advance, keep the sauteed spinach and tomatoes in separate containers from the tofu to prevent the tofu from getting soggy from the spinach

  • To Serve: You can enjoy this meal with other side dishes such as quinoa, barley, or a side of squash noodles

  • To Reheat: The meal can be reheated in the microwave

Glass meal prep containers with easy recipe pan-fried tofu topped with sauteed spinach and cherry tomatoes.

tofu and spinach

Pan-Fried Tofu with Sauteed Spinach and Tomato

This pan-fried tofu with sauteed spinach is a one of the easiest and tastiest ways of eating tofu.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

Tofu and Marinade

  • 12 oz tofu (firm)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon balsamic glaze
  • 1 tablespoon olive oil

Spinach and Tomatoes

  • 6 cups baby spinach
  • 1 cup cherry tomatoes
  • 1 tablespoon balsamic glaze
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Cut the tofu block in half and place them in between several paper towels. Press down on the tofu to remove the excess moisture. Next, cut the tofu into one-inch cubes. In a small bowl, mix together the balsamic glaze, olive oil, and seasonings. Cover the tofu cubes completely with the marinade.
  • Add oil to a saute pan on medium-high heat and sear the tofu cubes on each side until they are golden brown (about 2 to 3 minutes on each side). After they cook, remove them from the pan and set them aside.
  • Next, add the spinach and tomatoes and stir them around until the spinach softens and tomatoes get tender. Season with garlic powder and salt.
  • In the end, drizzle the spinach with the balsamic glaze and serve it on top of the tofu cubes.

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Frequently Asked Questions

How long will pan-fried tofu keep?

You can keep them in an airtight container in the fridge for 3 to 4 days.

Is tofu good for weight loss?

Tofu can help promote weight loss because it is a low-calorie, high-protein ingredient that can help you stay full and it tends to have fewer calories than meat. Tofu is also cholesterol-free which can help reduce heart disease when swapping it out with saturated, high-fat animal proteins.

Why press the tofu before cooking?

The packaging process of tofu leaves it with a great deal of moisture. Pressing the tofu removes the water and helps it hold its shape when you cook it.

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Ground Beef and Broccoli Stir Fry

broccoli beef

Enjoy this delicious, healthy beef stir fry recipe that is filled with nutrients from broccoli and bell peppers.

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Round plate with stir fry ground beef with broccoli florets and diced red bell peppers.

Get your eating habits back to a place that helps you feel great. Here’s a tasty and easy beef broccoli stir fry to add to your weekly meal plan.

The PrepYoSelf Newsletter

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

Round plate with stir fry ground beef with broccoli florets and diced red bell peppers.

Here’s What You Need to Make Beef Broccoli Stir Fry

  • Ground Beef: Beef and broccoli is typically a classic combo for Asian-inspired cuisine, but you can use any kind of ground meat of your choices such as pork, turkey, or chicken

  • Green and Red Onions: Aromatics always add flavor, you can also use shallots

  • Broccoli Florets: You can use fresh or frozen. When using frozen, be sure to defrost the frozen florets before adding them to the stir fry

  • Orange Bell Pepper: Bell peppers add nutrients, color, and flavor. You can also substitute them with shredded carrots or diced sweet potato for another orange vegetable option

  • Soy Sauce: Feel free to use coco aminos as an alternate

  • Oil: You can also use coconut oil or avocado oil

Glass meal prep container with stir fry ground beef with broccoli florets and diced red bell peppers.

How to Make Beef Stir Fry with Broccoli

  • Heat up the wok and add oil.

  • Saute the onions and ground beef until they are fully cooked.

  • Season with soy sauce and garlic powder.

  • Finally, toss in the broccoli and bell peppers and stir until the vegetables are tender.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry ground beef with broccoli florets and diced red bell peppers.

Meal Prep Tips for Beef and Broccoli Stir Fry

  • Ingredient Tip: If you are extremely short on time, buy vegetables that are already washed and cut. You can also buy a frozen stir-fry mix. You can skip all of the choppings and easily throw these pre-cut vegetables into the stir fry

  • Extra Portions: If you buy a big bag of stir-fry mix, you can also use them in soups or roast them in a sheet pan as another side dish. Just add protein to the meal.

  • To Serve: Serve as is or eat with a side of rice noodles. And for added protein, top it off with a fried egg

  • To Store: Store in an airtight container for up to 3 to 4 days in the refrigerator.

  • To Freeze: You can freeze this in a freezer bag or container in the freezer for up to 3 months for the best quality

Beef Stir Fry

Ground Beef and Broccoli Stir Fry

Cook this Easy Beef Broccoli Stir Fry for your next meal prep and have it ready for your next weeknight meal.
4.34 from 3 votes
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • wok

Ingredients
  

  • 12 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 1 orange bell pepper (diced)
  • 2 cups broccoli florets
  • 1/4 cup green onions (chopped)
  • 1/4 teaspoon garlic powder
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil

Instructions
 

  • Add oil to a saute pan on medium-high heat and saute the onions and green onions until they soften.
  • Next, add the ground beef to the pan. Break it into smaller pieces and season it with the garlic powder and soy sauce. Continue to stir for another 5 to 6 minutes until the beef fully cooks.
  • Finally, add the broccoli and red bell peppers and continue to stir for another 3 to 4 minutes until the veggies are tender.

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Frequently Asked Questions

What can I use in a stir-fry instead of soy sauce?

You can use coconut amnios, liquid aminos, fish sauce, or Worcestershire sauce.

Do you have to boil broccoli before stir-frying?

No, just make sure that they are already cut into small florets so that they cook quickly with high heat.

What do you cook first in a stir fry?

You want to cook the meat first because they take longer to cook. You can also remove the meat from the wok before you cook the vegetables, then add the meat back at the end.