Tomato Alfredo Baked Chicken with Asparagus
Category: Dinner
Curry Chicken with Green Beans
This colorful and flavorful dish is an excellent lunch to meal prep. Curry chicken with green beans is easy to make in small or large volumes, stores well, reheats well, and is delicious. If you’re regular meal prepp’er you should definitely include curry in your routine.
This is a great option for high protein low calorie diets. Both the chicken and the green beans offer a good amount of protein. Which makes this dish deceptively filling and will leave you feeling full for the rest of the day while not weighing you down or making you tired. The fiber content and antioxidants are also helpful in managing a healthy body. All of this combines to be very effective for diets focused on weight management.
This curry chicken dish is extremely versatile. The veggies and protein can both be exchanged for other ingredients and the soul of the dish will remain. Stick to proteins that are affordable to maximize the value of curry’s strong flavor. Nearly any vegetable will go well. You just need to adjust the cooking times based on the type of vegetable. This is part of what makes curry so amazing, you can mix and match the other ingredients to your heart’s content.
Not a big fan of green beans or mushrooms, curry is a delicious flavor that will elevate everything in the dish. You’ll find yourself enjoying vegetables like never before.
Curry Chicken with Green Beans
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz boneless chicken thighs (cut into 1 inch cubes)
- 2 cups green beans (cut into 2 inch strips)
- 1 cup mushrooms (sliced)
- 1/4 cup white onions (diced)
- 1 can (10oz) coconut milk
- 2 cloves garlic (minced)
- 1/4 tsp curry powder
- 1/4 tsp tumeric powder
- 1/4 tsp garlic powder
- 1 tbsp olive oil
- 1 tsp fish sauce
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Preheat the saute pan on medium-high heat and olive oil
- Add the chicken and cook through until golden brown (about 6 to 7 minutes)
- Then add the onions and garlic. Saute for 2-3 minutes
- Pour the coconut milk into the pan and place the heat on low to medium heat and let it simmer for 10 minutes
- Add fish sauce, curry powder, turmeric powder, garlic powder, onion powder, salt, and pepper
- In the end, add green beans and mushrooms and cook until they are tender (about 5 minutes)
Cauliflower Fried Rice
Cauliflower Fried Rice
Equipment
- knife
- cutting board
- saute pan
- spatula
Ingredients
- 4 cups cauliflower rice
- 1 cup frozen peas
- 1 cup shredded carrots
- 1/4 cup shredded red cabbage
- 1/2 cup red onions (diced)
- 2 cloves garlic (minced)
- 1/4 cup coco aminos
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/4 teaspoon pepper
- 1 teaspoon sesame oil
- 1 tablespoon olive oil
Instructions
- Add 2 tbsp of olive oil to the saute pan on medium-high heat, then add the red onion, and garlic and saute until wilted.
- Then add the cauliflower and saute for 5 to 7 minutes until softened. Season with garlic powder, onion powder, and pepper.
- Finally, add the peas, shredded carrots, red cabbage, sesame oil, and coco aminos (or soy sauce). Stir all ingredients well for another 5 minutes.
Beef Cauliflower Fried Rice with Fried Egg
This delicious and healthy twist on traditional fried rice, replaces the typical rice with cauliflower rice for a lower-carb, higher-nutrient alternative. this cauliflower fried rice recipe offers a delightful combination of savory beef, crunchy rice, and a creamy fried egg yolk.
Cauliflower fried rice is a quick and easy dish to cook up that stores well and reheats great as well. If you’re meal prepping this for lunch at work, the fried egg may be better cooked through. Or you can simply cook the egg when you’re ready to reheat the rest of the dish.
Cauliflower offers a ton of reasons to substitute it in for rice. Cauliflower fried rice is going to be lower in calories, gluten free, and easier to digest. This makes the recipe perfect for a workday lunch. It’ll fill you up with delicious, nutritious food without weighing you down or making you feel sluggish.
Beef Cauliflower Fried Rice with Fried Egg
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 10 ounces ground beef (lean)
- 2 each eggs
- 3 cups cauliflower rice
- 1/2 cup shredded carrots
- 1/4 cup red onion (diced)
- 1/3 cup coco aminos
- 2 cloves garlic (minced)
- 1 tbsp olive oil
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1/8 tsp pepper
Instructions
- Add olive oil to the saute pan on medium-high heat. Add the red onion and saute until it softens. Then, add the garlic ground beef. Season with garlic powder, onion powder, salt and pepper. Constantly stir the ground beef until it browns and fully cooks (about 6 to 7 minutes)
- Next, add the cauliflower, carrots, and cabbage and continue to stir until they soften (about 3 to 5 minutes)
- Then, season with coco aminos and mix well
- Remove from the pan and set aside in a serving dish
- Heat another pan on medium-high heat and add 1 tbsp of olive oil. Crack the eggs into the pan and cook for 3 to 5 minutes until the egg whites have fully cooked through
- Place the eggs on top of the cauliflower rice
Ground Beef with Chayote Squash
Ground beef is an incredibly versatile protein, we’ve written about it before. Ground beef with Chayote Squash is a delicious and healthy meal that’s easy to meal prep. Ground beef is one of the easiest ingredients to cook properly, it takes well to tons of different seasonings, and cooks quickly. The other reason ground beef is so popular, it’s affordable. Ground beef is one of the most accessible protein options. That’s why we love it for meal prepping. Ground beef is an essential part of the busy week meal prep routine.
Chayote squash brings a fresh and unique dimension to your culinary repertoire. Its mild, crisp texture and slightly sweet flavor make it a versatile addition to a wide array of recipes. This tropical vegetable is also packed with essential nutrients, including vitamins, minerals, and dietary fiber, making it a healthy choice for those looking to maintain a balanced diet. Mixed with ground beef, the chayote provides a nice crunch and absorbs the flavors from the spices very well. It’s easy to balance the flavor of the squash so this dish is well balanced and if you need to tweak the seasonings to your preferences you can always adjust the recipe.
Ground beef with Chayote Squash is a great way to introduce squash into your meal prep and it’s quick to whip up. It’s perfect for lunches at work or a quick family dinner. You can adjust the volume for more meals and the dish maintains its texture and flavor after reheating days later.
Ground Beef with Chayote Squash
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz ground beef (lean)
- 1 each chayote squash (cut into 1/2 inch cubes)
- 1/2 cup cherry tomatoes (sliced)
- 1/4 cup red onions (diced)
- 1/2 cup tomato sauce
- 1/4 cup chopped cilantro
- 1/4 cup Coco Aminos
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1 tbsp olive oil
Instructions
- Preheat your Saute Pan on Medium High Heat
- Add oil to the saute pan and saute the red onions until they soften. Next, add the ground beef and season with salt. Cook until golden brown (about 6 to 7 minutes)
- Next, add 1/4 cup coco aminos, garlic powder, and onion powder and mix well
- Then, add the tomato sauce and chayote squash and stir the mixture
- Cook until they soften (5 to 7 minutes)
- Then add the cherry tomatoes and cilantro at the end as garnish
Stir Fry Beef with Pears and Vegetables
Stir Fry Beef with Pears and Vegetables is a delightful dish that offers a ton of reasons to be a staple in your meal-prep repertoire. This stir fry recipe perfectly balances between savory and sweet flavors, making it a delightful combination for your taste buds. The tender slices of beef, paired with the natural sweetness of ripe pears, create a harmonious flavor profile that’s both satisfying and unique. The bell peppers, mustard greens, and red onions add vibrancy and round out the meal’s nutritional balance. This stir fry beef with pears recipe is fun and easy to cook at home and will become a welcome addition to your meal prep routine.
Meal prepping this recipe is quick and can make any amount that you want so it’s perfect for weekday lunches. Batch cooking stir fry lets you control the portion sizes and saves a ton of time during busy weeks.This dish reheats exceptionally well, maintaining its flavors and textures, and can be customized to suit your dietary preferences.
Stir fry beef with pears is incredibly nutritious as well. Pears provide dietary fiber, vitamins, and antioxidants which assist in digestion and the immune system. Lean beef is an excellent source of protein that helps with weight management and fills you up faster for longer. You won’t get hungry as quickly which is one reason it’s great for lunch. You can feel full without feeling sluggish for the rest of the day.
Stir Fry Beef with Pears and Vegetables
Equipment
- knife
- cutting board
- spatula
- wok
Ingredients
- 12 oz beef strips
- 1 each orange bell pepper (sliced)
- 2 cups mustard greens (chopped)
- 1/4 cup red onions (diced)
- 1 each pear (thinly sliced)
- 1/4 cup coco aminos
- 1/4 tsp garlic powder
- 1 tbsp olive oil
Instructions
- Wash and rinse the mustard greens, drain them, and chop into large chunks
- Add olive oil to the saute pan on medium-high heat and add the beef and red onions and stir fry until golden brown (cook for 5 to 7 minutes until the meat cooks through)
- Add the 1/4 cup of coco aminos and seasonings and mix well
- Next, add the bell peppers and mustard greens and cook until they soften (about 3 to 5 minutes)
- At the end, add the fresh pears and mix in with the beef and vegetable mixture
Chicken Sausage and Leeks
Chicken sausage and leeks is a delicious take on sausage and veggies. This is a fantastic recipe for weeknight dinners. It’s easy and quick to make so even when you’re exhausted you can whip this up quickly without many ingredients. Convenience is one of the main reasons people break their diets. Instead of going to get fast food, just chop some ingredients up and toss them in a pan. You’d be amazed by what a simple dish like this can deliver in flavor and satisfaction
Our take on sausage and veggies replaces traditional sausage with chicken sausage. Chicken sausage is the healthier, leaner version and tastes great if a little different. This swap is a great option in a lot of sausage based recipes, offering more protein and lower fat. Accompanying the sausage is of course the leeks as well as bell peppers and celery. This delicious combinations of vegetables are rich in vitamins and dietary fiber that will benefit digestion and the immune system.
The dish begins with sautéing the leeks until they soften and release their sweet, mild flavor, a process that fills your kitchen with a warm, inviting aroma. The chicken sausage is then browned, adding a savory depth that complements the leeks perfectly. The dish can be cooked in one pan, minimizing cleanup and maximizing convenience.
This is a versatile recipe so making swaps on veggies or protein is completely fine. Don’t have celery, swap it for fennel, onions, or carrots and enjoy your own twist on the recipe.
Chicken Sausage and Leeks
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 4 each chicken sausage links (sliced, 3 oz each)
- 1 bundle fresh leeks
- 1 each green bell pepper (diced)
- 1 each red bell pepper (diced)
- 1 cup celery (diced)
- 1/4 tsp paprika
- 1/4 tsp italian seasoning
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Wash and rinse your vegetables
- Thinly slice the leeks cross wise, using the white parts of the leeks
- Add olive oil to a saute pan on medium-high heat.
- Add the sausage and cook through until golden brown (about 3 to 5 minutes), then remove it from the pan
- Then add the leeks and stir for 2-3 minutes (add another tbsp of oil if needed to coat the pan)
- Add the diced peppers and celery. Season with paprika, italian seasoning, garlic powder, salt and pepper. Cook for another 2-3 minutes until they have wilted
- At the end, add the sausage back to the pan and mix well
Tilapia with Zucchini and Bell Peppers
Sheet pan meals are great for meal prepping. Our Tilapia with Zucchini and Bell Peppers meal prep recipe is quick and delicious. The perfect seafood recipe for dinner on a busy week.
Tilapia with Zucchini and Bell Peppers is a delicious, nutritious seafood meal prep that is a little different from the usual weeknight dinners. Tilapia is a lean white fish, packed with protein that has a mild, delicate flavor. It has less of a fishy flavor which makes it very versatile. The soft, flaky meat of Tilapia easily melts in your mouth and absorbs the sweet flavors of the bell peppers.
The bell peppers not only impart sweet notes on the Tilapia but they also add vibrancy to the dish. While the Tilapia brings protein, vitamin B12 and a series of other nutrients, the bell peppers provide vitamin C, which is great for your immune system. They are also rich in antioxidants. Bell peppers bring a crisp bite with a refreshing flavor that lightens the meal. The different colors of bell peppers designate the ripeness of the pepper, the green peppers bring a slightly bitter taste, while red, orange, and yellow are sweeter and milder. A mix of bell peppers can bring balance to your meal.
The last component to the dish is the zucchini which rounds out the nutrition and is low in calories and carbohydrates. High in fiber, vitamin A and C, zucchini is beneficial to weight management, skin health, and immune system. The additional water content of zucchini can also help bring a bit of moisture to the dish in case you over cook anything.
Sheet pan seafood dinners are quick and nutritious. Cut the veggies, preheat the oven, and place everything on a sheet pan. That’s it, you’re done.
Tilapia with Zucchini and Bell peppers
Equipment
- knife
- cutting board
- sheet pan
- oven
Ingredients
- 12 o tilapia
- 1 each zucchini squash (sliced)
- 1 each red bell pepper (sliced)
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1 tbsp olive oil
Instructions
- Preheat your oven to 425F
- Place the tilapia and sliced vegetables on a sheet pan. Season tilapia and veggies with paprika, garlic powder, onion powder, and salt. Coat with olive oil
- Place the sheet pan in the oven for 15 minutes until the fish cooks through and the veggies are tender
Shrimp with Pesto Zoodles
Shrimp with pesto “zoodles”, zucchini spirals, is an elegant looking and tasting dish that is so easy to make. This is a perfect dish for two on a busy weeknight. It feels fancy and is very quick to cook as well as requiring very few dishes so the clean up is quick as well. This take on a classic is also gluten free while still packing the flavor.
We all crave pasta but it doesn’t always fit into our diets. Using zucchini spirals instead of traditional pasta offers several advantages, making it a popular choice for those seeking a healthier or more dietary-flexible option. Lower in calories and carbs, zoodles are better for weight management diets like keto. Zucchinis are more nutritious than traditional noodles as well with vitamin C, potassium, and dietary fiber. They also bring a freshness to the dish that pairs well with the shrimp for a light and impactful meal.
The shrimp with pesto bring Mediterranean flavors together in classic form along with the health benefits. The pesto sauce is lower in calories and acid while the shrimp are a great lean protein. On top of the zoodles, this is a very healthy option for weight management and muscle growth.
When meal prepping shrimp with pesto zoodles, consider keeping the zoodles separate from the sauce. This way you can store them in containers separately and simply combine them together when you’re ready to eat. This will maintain the texture of the zoodles better and since both foods reheat quickly, it makes for a great lunch option.
Shrimp with Pesto Zoodles
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz shrimp (peeled and deveined)
- 1/2 cups cherry tomatoes (sliced)
- 2 cups Zucchini Spirals
- 2 tbsp basil pesto sauce
- salt and peper (as needed)
Instructions
- In a saute pan over medium to high heat, add the basil pesto. Add the zucchini spirals and stir until it is completely coated with the basil pesto
- Remove from the pan and set aside in a serving dish
- Add the shrimp to the saute pan and cook through until it is pink (about 3 to 4 minutes)
- Add the cherry tomatoes and mix in with the shrimp
- Remove the shrimp and tomato mixture from the pan and place it on top of the zucchini spirals. Season with salt and pepper as needed
Shrimp with Andouille Sausage
This southern comfort classic, shrimp with andouille sausage, is bold, flavorful, and can pack a kick. The fresh shrimp provides the sweet notes necessary to balance the smoky, spicy flavor of the andouille sausage. A Cajun-stye, andouille sausage is irreplaceable for this recipe. This is a great recipe for cold evenings, friendly gatherings, hearty lunches, really any time you are looking for a dynamic and powerful meal. The taste of Louisiana in every bowl.
Although elements are necessary for a true shrimp with sausage meal, the rest of the spices and volume of each ingredient can be adjusted to taste. If you’re looking for something less spicy, tone down the sausages and cayenne pepper. You can also add sweetness to cut the spice. Try different vegetable mixes to match your preferences. Add a loaf of bread or toss it with pasta for a bit more carbohydrates.
Start with the classic though and enjoy the sweet, spicy flavors of a delicious shrimp with andouille sausage meal.
Shrimp with Andouille Sausage
Equipment
- knife
- cutting board
- spatula
- sauce pot
Ingredients
- 8 oz shrimp (peeled and deveined)
- 2 each pre-cooked andouille sausage links (3 oz each)
- 1 8 ounce can of tomato sauce
- 1/4 cup celery (diced)
- 1/4 cup white onions (diced)
- 1 each green bell pepper (diced)
- 1 each garlic clove (minced)
- 2 tbsp green onions (chopped)
- 1 each bay leaf
- 1/4 tsp paprika
- 1/4 tsp onion powder
- 1/8 tsp cayenne pepper
- 1/8 tsp oregano
- 1/4 tsp salt
- 1 tbsp olive oil
Instructions
- Slice the sausage into coins
- Add olive oil to a sauce pot on medium-high heat
- Add the onions, peppers, celery, garlic and stir until softened for 2 to 3 minutes
- Stir in the sausage and season with paprika, garlic powder, oregano, cayenne pepper, and salt. Stir in the bay leaf and add the tomato sauce. Add 1 cup of water and bring the mixture to a boil. Once it boils, reduce the heat low-heat and simmer for about 5-10 minutes
- Finally, add the shrimp and cook for 3 to 4 minutes until the shrimp is pink and cooked through
- Stir in the green onions for garnish
Tomato Alfredo Baked Chicken with Asparagus
Equipment
Ingredients
Instructions