Category: Lunch

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Smoked Salmon English Muffin

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 perfect 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!

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

Why This Recipe is Great for Meal Prep

  • There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!
  • It is packed with great nutrients from the salmon and avocado to help you fuel up your day
  • It literally requires only 5 ingredients!

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Simple Ingredients You’ll Need

  • Smoked Salmon: Look for high-quality smoked salmon that has no coloring and natural smoked salmon for the best taste. If you can’t find smoked salmon, you can also use cooked salmon and serve it chilled. However, it won’t have the smoky cured flavor that smoked salmon is known for.
  • Avocado: This ingredient provides a nice buttery texture that is smooth and creamy and is a great accompaniment to the smoked salmon.
  • English Muffin: These taste even better toasted. You can also use mini bagels as an alternative option.
  • Sliced cucumber: You will often find smoked salmon paired with cucumber because it offers a light and refreshing taste to the smoked salmon .
  • Lemon Juice: Lemon adds some acidity and brightness to help cut through the saltiness of the smoked salmon.
White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Easy Steps to Assemble This Recipe

  1. Toast the English muffin in a toaster.
  2. Slice the cucumber and avocado into thin slices.
  3. Layer the sliced avocado on the bottom slice, followed by the salmon, and cucumber.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

  • To Serve: You can spread cream cheese or creme fraiche onto the English muffins. Other great toppings include capers, pickled shallots, or freshly chopped dill.
  • To Store: If you are storing this ahead of time, keep the salmon, cucumber, and avocado separate from the English muffin to prevent it from getting soggy. You will also want to wait to slice the avocado until you are ready to eat the meal to prevent it from browning early. Otherwise, you can store all the ingredients in an airtight meal prep container in the refrigerator for up to 3 days for the best quality.
Round glass meal prep containers with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.
salmon muffin

Smoked Salmon and Avocado English Muffin

This Smoked Salmon English Muffin is an easy 5-minute recipe that is packed with protein, healthy fats, and tons of flavor.
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Prep Time 5 mins
Cook Time 5 mins
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board

Ingredients
  

  • 4 oz smoked salmon
  • 1 each avocado
  • 1 each english muffin
  • 1/4 cup sliced cucumber
  • 1 each lemon (juiced)

Instructions
 

  • Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the english muffins
  • Squeeze lemon juice on top

Notes

Note: Be sure to slice the avocado when you are ready to eat to prevent it from browning. You can also spread the english muffins with cream cheese or sour cream

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Celery Chicken Salad Wrap

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Frequently Asked Questions

What is the difference between smoked salmon and lox?

Smoked salmon is cured or brined, then it is smoked. However, Lox is only cured, but not smoked.

How is salmon smoked?

Salmon can be cold-smoked or hot-smoked. Cold smoking occurs over an 18-hour stretch typically between 70 to 75F degrees, while hot smoking can take up to 8 hours at a temperature of 145 degrees.

Is it healthy to eat smoked salmon?

Smoked salmon is packed with nutrients, vitamins, and omega-3 fatty acids which all can help boost your health. It is also high in protein which can help you feel full longer.

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Crispy Air Fryer Chicken Drumsticks

Air Fried Chicken

Enjoy “Fried Chicken” without the mess of a deep-fryer. Learn how to make these fried chicken drumsticks using the Air Fryer and not have to deal with all the oil and mess of traditional deep-fried chicken.

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Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

We Love these Air Fried Chicken Drumsticks for These Reasons

  • No Need for a crazy amount of oil, so there is less guilt eating them because it’s a healthier version of this comfort food
  • The chicken still turns out golden brown and crunchy on the outside, and still juicy and moist on the inside
  • You can make it for yourself, but also treat your family and friends to this delicious meal

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Ingredients You’ll Need

  • Chicken Drumsticks: We used drumsticks because they turn out moist and juicy. However, you can also use chicken thighs. If you want to keep it lean, you can use chicken tenderloins.
  • Eggs and Milk: This will help bind the breadcrumbs to the chicken.
  • Breadcrumbs: We used regular bread crumbs, but you can also use panko breadcrumbs.
  • Vegetables: We used budget-friendly vegetable sides such as yellow squash and zucchini.
  • Seasonings: We kept it simple with paprika, garlic powder, and salt. However, feel free to add other seasonings such as cayenne for a little heat and Italian seasoning if you like herb flavors.
  • Oil: Spray the chicken with oil so that it can get crispy in the Air Fryer. You can also use cooking spray.

Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

How to Make Air “Fried” Chicken Drumsticks

  1. First, prepare your egg wash by mixing together the eggs and milk. Next, prepare the breadcrumbs on another plate and season it.
  2. Start dipping the chicken in the egg wash, followed by dredging them in the breadcrumbs. Make sure they are fully coated.
  3. Spray the chicken with cooking spray and place them in the Air Fryer. Cook them until they are golden brown and crispy.
  4. Halfway through the cooking process, be sure to flip them over so that they evenly cook and get crispy on all sides.

Reference the recipe card below for detailed instructions.

Glass meal prep container with crispy Air Fryer chicken with sliced yellow squash and zucchini.

Meal Prep Tips for Air “Fried” Chicken Drumsticks

  • Other cook methods: If you don’t have an Air Fryer, you can bake it in an oven at 425F for 40-45 minutes until it is crispy.
  • To serve: Serve with a side of mashed potatoes, creamy caesar salad, rice pilaf, or other vegetable options such as green beans or asparagus.
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
  • To Reheat: The chicken can be reheated in the microwave, but it might get soggy. So you can reheat it in the Air Fryer at 360F for 2 to 3 minutes until it is warmed through.

Glass meal prep containers with crispy Air Fryer chicken with sliced yellow squash and zucchini.

air fryer chicken

Crispy Air Fryer Chicken with Squash and Zucchini

Use your Air Fryer to make crispy fried chicken for your next comfort fix.
No ratings yet
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Prep Time 5 mins
Cook Time 35 mins
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • Air Fryer

Ingredients
  

Chicken

  • 4 chicken drumsticks
  • 1 large egg
  • 1/2 cup milk
  • 1 cup breadcrumbs
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil (or cooking spray)

Vegetables

  • 1 yellow squash
  • 1 zucchini
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 teaspoon olive oil (or cooking spray)

Instructions
 

Chicken

  • In a mixing bowl, mix together the eggs and milk. Add breadcrumbs to a large plate and sprinkle with the seasonings.
  • Start with dipping the drumsticks in the egg wash. Next, dredge them in the breadcrumbs, making sure that they are fully coated. Spray the chicken with cooking spray and place them in the Air Fryer basket.
  • Cook the chicken at 360F for 20 minutes until it reaches an internal temperature of 165F. (Using tongs, flip them half way through the cooking process so that the drumsticks can get golden brown and crispy all around)

Vegetables

  • Meanwhile, slice the squash and zucchini into 1/4 inch half coins. Season them and spray them with cooking oil.
  • After the chicken has cooked, remove them from the air fryer basket and place the vegetables in the basket. Cook them for 8-10 minutes at 360F.

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Frequently Asked Questions

Is Air Fryer Fried Chicken healthy?

Cooking the chicken in the Air fryer is healthier than cooking it in a deep-fryer. When cooking it in the deep fryer, extra oil seeps into the breading while it cooks because it is fully submerged in oil. You can also make this recipe more healthy if you want to use lean meat such as chicken breast or tenderloins.

How do I make the chicken crispy in the air fryer?

Be sure not to overcrowd your Air Fryer. You want to make sure that enough hot air circulates each chicken drumstick. You can also pre-heat your air fryer for a few minutes before placing the chicken inside the basket so that the basket is already nice and hot.

How long can I store Air Fried chicken?

You can store it in an air-tight container in the refrigerator for up to 3 days. To reheat, we recommend heating it up in the air fryer at 360F for 2 to 3 minutes. It can also be reheated in the microwave, but it may not be as crispy.

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Salmon Salad Stuffed Avocado

wood plate with avocado topped with salmon salad and celery sticksHere’s an easy no-cook meal using canned salmon and avocados. This is a great low-carb meal that will keep you full and fill you with many nutrients you need to get you through the day. This post may contain affiliate links. Please see our privacy policy for details. Jump to Recipe Pin Recipe Canned salmon […]
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Sweet Potato BLT and Side Salad

sweet potato blt

This classic twist on a BLT is a great option for your next lunch meal prep. Switch out your bread with nutritious sweet potato slices and you get a combo of sweet and savory flavors in every bite!

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Round plate with sweet potato slices with bacon, tomato, and salad mix.

We love this Sweet Potato BLT for so many reasons

  • It uses budget-friendly ingredients
  • It’s a great way to incorporate more vegetables into your diet
  • It’s an easy sheet pan recipe with minimal cleanup

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Basic Ingredients You’ll Need

  • Sweet Potato: Sweet potato contains nutrients that can support a healthy vision, and gut health, and is highly nutritious.
  • Bacon: We used regular bacon, but you can swap it out with turkey bacon or prosciutto slices.
  • Roma Tomato: Use any kind of tomato.
  • Spring Mix: Serve it up with your choice of lettuce mix.
  • Salad Dressing: Make your own homemade dressing or pick your favorite pre-made dressing.

Round plate with sweet potato slices with bacon, tomato, and salad mix.

How to Make Sweet Potato BLT

  1. Preheat the oven to 400F.
  2. Peel the sweet potato and slice it lengthwise into 1/4 inch slices.
  3. Coat the sweet potato slices with olive oil and season on both sides.
  4. Layer the sweet potato and bacon slices on a sheet pan.
  5. Bake them in the oven for about 10-15 minutes.
  6. Remove them from the oven and let them cool before assembling the sandwich.

Reference the recipe card below for detailed instructions.

Glass meal prep container with sweet potato slices with bacon, tomato, and salad mix.

Meal Prep Tips for This BLT Recipe

  • Other Cook Methods: If you don’t want to mess with the oven, you can also microwave the sweet potato slices in 5-minute increments until they soften. However, it may not be as crispy. You can also bake your sweet potato slices and bacon in the Air Fryer.
  • Ingredient Tips: You can also buy pre-cooked bacon slices that you can just heat up in the microwave for a really quick meal.
  • Additions: Feel free to add sliced cheese or sliced avocado. Dress up your sandwich with your choice of condiments.
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

Glass meal prep containers with sweet potato slices with bacon, tomato, and salad mix.

sweet potato blt

Sweet Potato BLT and Side Salad

Switch out traditional bread otast and try sweet potato toast for your next BLT sandwich
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Prep Time 5 mins
Cook Time 15 mins
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 1 medium size sweet potato
  • 3 slices bacon
  • 1 Roma tomato (sliced)
  • 4 cups spring mix
  • 4 tablespoons choice of salad dressing
  • 1/4 teaspoon garlic powder
  • 1.4 teaspoon paprika
  • 1.4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Peel and slice the potato lengthwise into 1/4 inch thick slices (need at last 4 slices).
  • Place the sweet potato slices and bacon on a sheet pan. Season the sweet potato on both sides with the garlic powder, paprika, and salt. Coat the sweet potato with olive oil on both sides.
  • Bake the sweet potato and bacon in the oven for about 10-15 minutes until the sweet potato is tender and the bacon is crispy.
  • Remove the sheet pan from the oven and let the ingredients cool. Layer the bacon and sliced tomatoes in between two sweet potato slices. Serve with a side salad and choice of salad dressing.

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Frequently Asked Questions

What is the difference between a sweet potato and a yam?

Yams are usually grown in different parts of the world, while sweet potatoes are grown in the United States. Sweet potatoes have tapered ends, have smooth flesh, and taste sweet and moist. Yams are usually cylindrical and have rough, dark, hairy flesh, and usually more starchy and dry.

How to store sweet potatoes?

Keep them in a well-ventilated container in a cool, dark, and dry area such as your pantry or back corner of your kitchen countertop. They usually can keep for a month.

Is turkey bacon healthier than regular bacon?

Turkey bacon has slightly fewer calories and fat than pork and can be a good option for those that can’t eat pork. However, it is still processed with more sugar and preservatives than regular bacon. Both options can be enjoyed in moderation.

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Lentil Soft Tacos

lentil taco

Simple vegetarian lentil tacos are a great way to incorporate plant-based meals into your weekly meal prep.

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Round plate with three lentil street tacos topped with cherry tomatoes and fresh cilantro.

If you’re eating on a budget, but still looking for tasty meals, then try incorporating some plant-based dishes such as lentils into your weekly meal prep. They are a low-cost ingredient but still packed with protein, fiber, and other nutrients.

Lentils are a delicious alternative for meat in comfort dishes like soups, chilis, and stews. But they also work well in dishes like soft tacos. In general, all you have to do is combine the lentils with your choice of liquid, bring it to a rapid boil, then reduce the heat to a simmer over medium heat for about 20 to 30 minutes. Their neutral flavor profile makes them adaptable to a range of flavors.

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To Make These Lentil Soft Tacos, You’ll Need

  • Dried Lentils: You can use any kind, the most common you’ll find are red or green. For this recipe, we used red lentils
  • White onions: You can also use red or yellow onions
  • Vegetable broth: We wanted to keep this vegetarian, so we opted for vegetable broth.
  • Corn tortillas: You can also serve this over steamed rice
  • Cilantro: Other herbs such as green onions or basil will also be tasty options
  • Cherry tomatoes: Feel free to use Roma tomatoes. The cherry tomatoes add nice fresh flavors to this meal
  • Seasonings & Oil: We used chili powder, cumin, garlic powder and cooked it in olive oil

Round plate with three lentil street tacos topped with cherry tomatoes and fresh cilantro.

Easy steps to Make Vegetarian Lentil Soft Tacos

  1. First, rinse your lentils and make sure to drain them.
  2. Add oil to a heated pan and start sauteing the onions until they soften.
  3. Next, add the lentils, seasonings, and broth. Bring the liquid to a boil.
  4. Once it comes to a boil, reduce the heat to a simmer.
  5. Cover the pan with a lid and cook until the lentils are tender.
  6. Uncover the pan and add the chopped cilantro and cherry tomatoes.
  7. Serve inside the corn tortillas.

Reference the recipe card below for detailed instructions.

Saute pan with cooked lentils and cilantro.

Meal Prep Tips for Vegetarian Lentil Tacos

  • To serve: Feel free to serve with avocado, salsa, or pico de gallo. Instead of corn tortillas, you can use regular flour tortillas or even serve with a side of rice or even cauliflower rice
  • To store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the cooked lentils separate from the corn tortillas until you are ready to eat them to keep the tortillas from getting soggy
  • To reheat: The lentils can be reheated in the microwave

Glass meal prep containers with three lentil street tacos topped with cherry tomatoes and fresh cilantro.

lentil tacos

Vegetarian Lentil Soft Tacos

This vegetarian lentil taco is a great alternative to meat tacos. It's a great source of protein and is also a budget-friendly meal.
No ratings yet
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Prep Time 5 mins
Cook Time 35 mins
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 0.75 cups dried lentils (rinsed)
  • 1/4 cup white onions (diced)
  • 2 cups vegetable broth
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tbsp olive oil
  • 6 mini corn tortillas
  • 1/4 cup cilantro (chopped)
  • 1 cup cherry tomatoes (sliced)

Instructions
 

  • Add olive oil to a saute pan on medium high heat and saute the onions until they soften. Then, add the lentils and seasonings and stir it around for one minute. Pour in the broth and bring it to a boil.
  • Once it comes to a boil, reduce the heat to low-medium. Cover the pan with a lid and let it simmer until the lentils are tender (about 25 to 30 minutes).
  • After they are tender, let it cook uncovered until the lentils thicken. Add the chopped cilantro and cherry tomatoes and mix well. Fill the corn tortillas with a scoop of the cooked lentils and enjoy!

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Frequently Asked Questions

Do you have to soak lentils before cooking?

No, they do not require to be soaked, but you do want to rinse them in cold water to remove the debris, and then drain them.

Are dried lentils good for you?

In combination with a well-balanced diet, incorporating lentils can help lower cholesterol and protect against diabetes. They are also a good source of fiber which helps with your digestive system.

Can I use canned lentils?

Yes, they can be a quick alternative, but look for those with low sodium content and rinse them before using them. But they cook so quickly, that we prefer the dried lentils and are also cheaper in cost.

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Citrus Shrimp Quinoa Spinach Salad

shrimp quinoa salad

This citrus flavored shrimp quinoa with spinach salad is a fresh and easy lunch meal prep that you can prep for yourself in less than 20 minutes!

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Rectangle plate with shrimp, quinoa, spinach, and mandarin oranges.

Reasons Why We Love This Shrimp Quinoa Spinach Salad

  • This salad has vibrant flavors paired with a powerhouse of nutrients.
  • The shrimp and quinoa pack in the protein.
  • The combination of the fruity mandarin orange and nutty spinach brings in healthy antioxidants and an array of vitamins and minerals.
  • The pecans also provide a good source of protein, healthy fats, and fiber.

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Ingredients You Need

  • Shrimp: We love using pre-cooked shrimp for salads because it makes meal prep easy. Shrimp is also low calorie, but high in protein.
  • Quinoa: You can use any color.
  • Spinach: This ingredient is rich in iron, Vitamin C and E, potassium, and magnesium which all contribute to supporting immune function.
  • Tomatoes: This fruit adds sweet and tangy flavors and it’s also good for protecting heart health.
  • Mandarin Oranges: You can use fresh oranges or any other citrus fruit such as grapefruit.
  • Pecans: We love adding nuts to our salads to add a crunchy texture but it is also a good source of healthy fat.
  • Vinaigrette: We made a homemade vinaigrette with the ingredients used in this recipe, but you can also use your choice of store-bought vinaigrette.

Rectangle plate with shrimp, quinoa, spinach, and mandarin oranges.

How to Make Shrimp Quinoa Spinach Salad

  1. First, prepare the quinoa in boiling water on the stovetop.
  2. While the quinoa is cooking, you can mix together the ingredients for the homemade vinaigrette.
  3. After the quinoa cooks, let it cool for a few minutes.
  4. Then, in a mixing bowl, mix together all of the ingredients and drizzle them with the vinaigrette.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with shrimp, quinoa, spinach, and mandarin oranges.

Meal Prep Tips for Citrus Shrimp Quinoa Salad

  • Ingredient Tips: If you are using frozen pre-cooked shrimp, it is best to defrost the shrimp in the refrigerator the night before for the best quality.
  • Batch Cooking Tips: We often use quinoa in meal prep, so you can also make a bigger batch in advance and freeze it in an air-tight container and store it up in the freezer for up to 3 months. All you have to do is defrost it as needed for your weekly meal prep.
  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. However, do not pour the vinaigrette over the salad until you are ready to eat the meal so that it does not get too soggy.
  • To Serve: This meal can be served chilled.
  • Extra Ingredients: Leftover oranges can be used in smoothies, and pecans can be used up in baked goods or eaten as a snack. Use shrimp in other recipes such as pasta, soft tacos, or roasted veggies.

Glass meal prep containers with shrimp, quinoa, spinach, and mandarin oranges.

Shrimp Salad

Citrus Shrimp Quinoa Spinach Salad

This quick and tasty shrimp quinoa and spinach salad is perfect for a weekday lunch meal. It is high in protein and loaded with nutrients.
No ratings yet
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Prep Time 5 mins
Cook Time 15 mins
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • boiling pot

Ingredients
  

Quinoa

  • 1/3 cup dried quinoa
  • 1 cup water

Salad Components

  • 12 oz large shrimp (frozen, pre-cooked, peeled & deveined)
  • 4 cups baby spinach
  • 1 roma tomato (diced)
  • 1 cup mandarin oranges (drained)
  • 2 tablespoon pecans (chopped)

Salad Dressing

  • 2 lemons (juiced)
  • 4 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Quinoa

  • Bring 1 cup of water to a boil in a boiling pot. Add the quinoa and lower the heat to medium. Cover the pot with a lid and cook for 15 minutes. After it cooks, fluff with a fork and let it cool

Salad Dressing

  • In a mixing bowl, add the juice of two lemons with olive oil, dijon mustard, honey, and the seasonings. Whisk together until the dressing is well blended

Salad Assembly

  • Defrost the shrimp according to the packaged instructions
  • In a bowl, add the shrimp, quinoa, spinach, diced tomatoes, and mandarin oranges, and chopped pecans
  • Pour over the dressing and mix all the components together

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Frequently Asked Questions

How to make quinoa taste good?

Use strong seasonings such as garlic powder, fresh herbs, and bold citrus flavors to boost the flavor of quinoa.

Is shrimp good for you?

Shrimp is low in calories yet rich in nutrients making it a great weight loss protein option. It is less than 100 calories for a 3 oz serving and provides about 20g of protein.

Is shrimp high in cholesterol?

A 3 oz serving contains 161 mg of cholesterol which makes most believe that it could easily increase the cholesterol in your blood. However, it also contains omega-3 fatty acids that promote heart health, and if eaten in moderation, it can be incorporated as part of a healthy and balanced diet.

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Steak Wrap with Air Fryer Eggplant Fries

steak wrap

Thinly sliced steak in a flatbread wrap served with crispy and golden Air Fryer Eggplant Fries!

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White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

This recipe is packed full of protein and nutrients and tastes like a delicious meal you ordered from a fancy restaurant.

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Steak Wrap Ingredients

  • Sirloin Steak: Purchase thinly sliced sirloin steak. You can also use flank steak or any steak of your choice.
  • Seasonings: We used garlic powder, dried oregano, and salt.
  • Veggies: We added sliced red onions, tomatoes, and baby spinach.
  • Flatbread Wraps: If you can’t find flatbread wraps, you can substitute with regular tortilla wraps or a pita.

White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

Air Fryer Eggplant Fries

  • Eggplant: Instead of regular potato fries, we wanted to use another kind of vegetable with our wrap, so we used eggplant. You can also slice up portobello mushrooms, yellow squash, or zucchini.
  • Eggs: This ingredient will help bind the breadcrumbs to the eggplant.
  • Breadcrumbs: You can use any kind such as panko breadcrumbs.
  • Seasonings: We used the same seasonings from the steak seasonings.

White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

How to Make a Steak Wrap with Eggplant Fries

For this recipe, you are making the main dish, the side dish, and the sauce. We started with the Eggplant Fries first. Meanwhile, we marinated steak and cooked it on the indoor grill. While everything is cooking, we mixed up our yogurt sauce. Here are the three main components of this recipe:

Air Fryer Eggplant Fries

  1. Prepare the breadcrumb mixture: Whisk together the eggs with a little bit of water in one shallow bowl. In another bowl, mix together the breadcrumbs and seasonings
  2. Cut the eggplant: Slice the eggplant lengthwise into “french fry strips”
  3. Apply the breadcrumbs: Dip the eggplant in the egg mixture, then dredge it in the breadcrumbs
  4. Place in the Air Fryer: Arrange the fries in a single layer and spray with cooking spray. Cook until it is golden brown

Steak Wrap

  1. Heat an indoor grill on medium-high heat.
  2. Meanwhile, season the steak and coat it with olive oil.
  3. Sear the steak on the indoor grill on each side for a few minutes until you reach your desired doneness.
  4. Let the steak rest before slicing it into strips.
  5. Assemble your steak wrap with the toppings.

Yogurt Sauce

  1. In a small bowl, mix together the yogurt, lemon juice, and seasonings.
  2. You can also substitute the yogurt with sour cream or mayonnaise.
  3. Feel free to also add finely diced cucumbers, chopped fresh dill, or chopped chives to add more texture and flavors.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with breaded eggplant fires and a steak wrap with yogurt sauce.

Meal Prep Tips for A Steak Wrap and Eggplant Fries

  • Steak: Use thinly cut steak for this recipe so that it cooks quickly. You can also purchase seak and cut it into thin strips
  • Prepping thick steaks: If you have a meat mallet, you can pound thick steaks into 1/2 inch thickness
  • Wrap: If you don’t want to use a flatbread wrap, you can also use a lettuce wrap or serve the steak on top of salad mix for a lower carb option
  • Cook method variations: If you don’t have an Air Fryer, bake the eggplant fries in the oven at 425F and cook it for about 15 minutes, flipping the fries halfway through.
  • Reheating Eggplant Fries: It is best to reheat them in the Air Fryer at 350F for 2 to 3 minutes. Otherwise, they may become soggy if reheated in the microwave.

Plate with breaded eggplant fires and a steak wrap with yogurt sauce.

steak wrap

Steak Wrap with Air Fryer Eggplant Fries

Easy delicious Steak Wrap with crispy and golden brown Air Fryer Eggplant Fries
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Prep Time 5 mins
Cook Time 20 mins
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • shallow plate
  • indoor grill pan
  • Air Fryer

Ingredients
  

Steak Wrap

  • 12 oz sirloin steak (thinly sliced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup red onions (sliced)
  • 1 roma tomato (sliced)
  • 1 cup baby spinach
  • 2 flatbread wraps

Air Fryer Eggplant

  • 1/2 eggplant
  • 2 large eggs
  • 1 cup breadcrumbs
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • cooking spray

Yogurt Sauce

  • 1/2 cup yogurt
  • 1 lemon (juiced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Eggplant Fries

  • In one shallow bowl, whisk together the eggs with 1/2 cup of water. In another shallow plate, mix together the breadcrumbs and seasonings.
  • Cut the eggplant lengthwise into 5 inch strips that are 1/2 inch thick. Dip the eggplant in the egg mixture, then dredge it in the breadcrumbs.
  • Arrange the coated eggplant in a single layer in the air fryer basket and spray with cooking spray on all sides. Cook in the air fryer for about 8 minutes at 375F until golden brown

Yogurt Sauce

  • In a small mixing bowl, add the yogurt and squeeze in lemon juice. Add the seasonings and mix well.

Steak Wrap

  • Meanwhile, marinate the steak with the seasonings and coat it with olive oil.
  • Heat an indoor grill pan on medium high heat and grill the steak on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F. Let the steak rest before slicing it into small strips
  • Spread some of the yogurt sauce on the flatbread and add the baby spinach. Layer the steak slices, sliced tomato, and sliced red onions on top. Serve with the eggplant fries and yogurt dipping sauce.

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Frequently Asked Questions

What are the health benefits of eggplant?

It is a low-calorie vegetable that provides fiber and a range of nutrients such as copper, manganese, and thiamine.

How to pick eggplant?

Pick an eggplant that is slightly firm, but not hard with a nice purple color on the outside.

Do I need to peel my eggplant?

No, the skin is entirely edible and provides many nutrients. However, some prefer to peel the eggplant because it can be tough with some larger eggplants.

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Grilled Balsamic Steak Salad with Sweet Potato

balsamic steak

Some things are just meant to be just like this Balsamic Glazed Steak Salad with Savory Sweet Potato Wedges!

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Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Prepping tasty meals can be challenging, especially if you’re short on time. But meal prepping in advance can help set you up for success during the week. You’ll be able to enjoy tasty wholesome meals during your busy work week.

This steak dinner is rich in iron, Vitamin C, and fiber. Adding balsamic vinegar to the steak marinade is an easy way to add flavor to your steak. Baking the sweet potato wedges saves you from unnecessary calories from cooking it in the deep fryer.

The PrepYoSelf Newsletter

Ingredients for Easy Steak Salad and Sweet Potato

  • Steak: We splurged a bit and used NY Strip steak because of its intense and bold beef flavors. It’s not the most tender steak, but it still gives a robust flavor. However, you can use your choice of steak
  • Sweet Potato: Steak always goes well with potatoes, but we wanted to incorporate some Vitamin A which is found in sweet potatoes. It also has a lower glycemic index than regular potatoes making it carb-friendly
  • Balsamic Glaze and Seasonings: If you don’t have a balsamic glaze, you can also use a mixture of honey and soy sauce. The glaze gives the steak a good sear, char, and caramelization from grilling it on the pan
  • Salad Mix: We went with a spring mix that contains a mix of tender baby lettuce, spinach, and sometimes red and green romaine. However, you can go with whatever salad mix you have on hand

Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

How to Make Steak Salad and Baked Sweet Potato Wedges

  1. Pre-heat the oven to 400F.
  2. Prep the sweet potato by slicing it into wedges and baking them in the oven.
  3. Meanwhile, marinate the steak with balsamic glaze, olive oil, and seasonings.
  4. Heat the grill on medium-high heat. Sear the steak on each side until you reach your desired doneness.
  5. Serve the salad with your choice of salad dressing.

Reference the recipe card below for detailed instructions.

Glass meal prep container with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Meal Prep Tips for Balsamic Steak and Sweet Potatoes

  • Cooking option: If you have an Air Fryer, you can also air fry the seasoned sweet potato wedges at 350F for 8 minutes
  • Glaze: You can make your own homemade salad dressing by mixing together the following: 1/4 cup balsamic glaze, 1/4 cup olive oil, 1 tbsp honey, 1 tbsp dijon mustard, 1/4 tsp thyme, 1/4 tsp garlic powder, 1/4 tsp salt. Save it in a glass jar and store it in the fridge. It will keep well for up to 2 weeks. Just be sure to give it a shake before serving.
  • To Store: This meal can be stored in an air-tight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

steak and sweet potato

Grilled Balsamic Steak Salad with Roasted Sweet Potato Wedges

Sizzling balsamic steak dinner with roasted sweet potatoes served with a fresh green salad.
No ratings yet
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Prep Time 5 mins
Cook Time 20 mins
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • grill pan
  • sheet pan
  • oven

Ingredients
  

  • 12 oz NY strip steak (6 oz each, thinly sliced)
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon balsamic glaze
  • 2 tablespoons olive oil
  • 2 small sweet potatoes
  • 4 cups spring mix salad
  • 4 tablespoons your choice of salad dressing
  • 1/4 cup cherry tomatoes (sliced)

Instructions
 

  • Preheat the oven to 400F. Mix together the paprika, garlic powder, and salt in a small bowl.
  • Peel the sweet potato, and slice it into 1/2 inch wedges. Layer the wedges on a sheet pan and sprinkle with half of the seasoning and coat with half of the olive oil. Place the sheet pan in the oven and roast in the oven for about 20 minutes until the sweet potato wedges are crispy.
  • Meanwhile, place the steak in a mixing bowl and season with the rest of the seasoning mix. Then, drizzle it with balsamic glaze and olive oil. Mix it all around until the steak is fully coated with the seasonings and balsamic glaze.
  • Heat a grill pan on medium high heat and grill the steak on each side for about 3 to 5 minutes until you reach your desired donness.
  • Serve the steak and sweet potatoes with a side salad and your choice of salad dressing.

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Frequently Asked Questions

What meat compliments sweet potato?

Other than beef, chicken and pork taste delicious with sweet potatoes. 

What else goes well with sweet potato wedges?

You can serve it with baked chicken strips, deli sandwiches, or even make chili fries.

What is balsamic glaze good on?

You can drizzle this glaze on other grilled vegetables, toasted bruschetta, and even on top of juicy strawberries and as a sauce for vanilla ice cream.

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One Pot Mexican Chicken Soup

chicken soup

This Mexican Chicken Soup Recipe comes together quickly and is a flavorful and budget-friendly meal.

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Round bowl of chicken soup with beans, vegetables, avocado, and cilantro

Not only is this Mexican Chicken Soup Recipe full of nutrients and high in protein, it is also made with pantry-friendly and budget-friendly ingredients.

Why is This Chicken Soup Recipe Great for Meal Prep?

  • It is a one-pot recipe that helps with clean-up duties.
  • You can use any part of the chicken that you have on hand.
  • The recipe includes pantry-friendly ingredients such as beans, tomato sauce, broth, and simple seasoning.
  • You can make a large batch and freeze it.
  • You can throw in extra veggies that you have on hand.

The PrepYoSelf Newsletter

Ingredients to Make This Mexican Chicken Soup

  • Chicken: Use any cut. We used lean chicken breast, but you can also use boneless chicken thighs, chicken tenderloins, and even ground chicken.
  • Beans: We used pinto beans, but you can also use kidney beans or black beans.
  • Tomato Sauce: If you don’t have tomato sauce, you can use leftover marinara sauce, tomato paste, or even freshly diced tomatoes.
  • Vegetables: The great thing about this recipe is that you can use any kind of vegetables you have on hand, whether they are fresh, frozen, or canned.
  • Broth: We used chicken broth, but you can also use vegetable broth.
  • Toppings: We topped ours off with sliced avocado for an added healthy fat and chopped cilantro for fresh herb flavors.

Round bowl of chicken soup with beans, vegetables, avocado, and cilantro

Simple Steps for this One Pot Mexican Chicken Soup

  1. Heat your soup pot and saute the onions until they soften.
  2. Next, add the chicken, tomato sauce, broth, ad seasonings.
  3. Bring the liquid to a boil. After it reaches a boil, lower the head and simmer with a cover on the pot.
  4. Simmer until the chicken is fully cooked and is fork tender.
  5. Remove the chicken from the broth and shred it into small pieces.
  6. Add the chicken back to the pot, along with the vegetables and beans and let it simmer for a few more minutes.
  7. Top off the soup with sliced avocado and fresh cilantro.

Reference the recipe card below for detailed instructions.

Glass meal prep container of chicken soup with beans, vegetables, avocado, and cilantro

Meal Prep Tips for One Pot Mexican Chicken Soup

  • Ingredient Swaps: Make it vegetarian/vegan by omitting the chicken and just adding more beans and using vegetable broth. Make it keto by eliminating the corn and using non-starchy vegetables such as celery, zucchini, or yellow squash.
  • Leftover Leverage: Leftover uncooked chicken breasts can be frozen and saved for another recipe. You can also use it as a salad topping or make it into a chicken salad. Cilantro can be used up in scrambled eggs or added to salsa.
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

Glass meal prep containers of chicken soup with beans, vegetables, avocado, and cilantro

chicken soup

One Pot Mexican Chicken Soup

Hearty and filling Mexican Chicken Soup Recipe that can be made ready in less than 30 minutes!
No ratings yet
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Prep Time 5 mins
Cook Time 30 mins
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • soup pan

Ingredients
  

  • 1 tbsp olive oil
  • 1/4 cup red onions (diced)
  • 6 oz chicken breasts
  • 1 cup tomato sauce
  • 2 cups chicken broth
  • 1 cup corn (frozen)
  • 2 cups pinto beans (drained)
  • 1 red bell pepper (diced)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 avocado (sliced)
  • 2 tablespoons cilantro (chopped)

Instructions
 

  • Add oil to a soup pan on medium high heat and saute the onions until they soften. Next, add the chicken, tomato sauce, broth, and seasonings.
  • Bring the liquid to a boil. Once it boils, lower the heat to low medium and cover the pot with a lid. Let it simmer for 25 minutes until the chicken it is fork tender and shreds easily.
  • After the 25 minutes, scoop out the chicken onto another plate and use two forks to shred the chicken apart.
  • Place the shredded chicken back into the soup pot, along with the corn, pinto beans, and bell peppers. Serve the soup with sliced avocados and chopped cilantro.

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Frequently Asked Questions

What toppings can I add to the soup?

For this soup recipe, you can add shredded cheese, crushed tortilla chips, and even sour cream

Can I use chicken stock in place of chicken broth?

Yes, both can be used interchangeably. The only difference is that broth is made from meat and vegetables, but stock is made with bones. For this recipe, either one will work just fine.

Can I use leftover rotisserie chicken?

Absolutely, however, you still want the soup to simmer for at least 12 to 15 minutes so that all the flavors and seasonings blend well together to give you a delicious broth.

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Grilled Balsamic Salmon with Watermelon Salad

salmon and watermelon salad

If you’re looking for a way to figure out what to do with so much watermelon, try this refreshing watermelon and mozzarella salad served with grilled salmon.

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Plate with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Watermelon is such a refreshing fruit that provides so many nutrients. We replaced tomatoes with watermelon in this tasty twist of the classic Caprese salad.

Here are Ways to Enjoy Watermelon

  • Make it into a fruit slushie
  • Add it to salsa recipes
  • Make watermelon kebabs
  • Wrap it up in prosciutto for a healthy snack

The PrepYoSelf Newsletter

To Make this Watermelon Salad with Salmon, You’ll Need

  • Salmon: Salmon is full of nutrients, but you can also swap this out with chicken breasts if you prefer another protein option
  • Watermelon: You can also use cantaloupe or honeydew
  • Mint Leaves: You can also use fresh basil leaves
  • Mozzarella balls: You can also swap this out with feta cheese
  • Cucumber: This is another hydrating ingredient that makes this dish refreshing
  • Balsamic concentrate: If you don’t have the concentrate, you can use the vinaigrette

Plate with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

How to Make Grilled Salmon and Watermelon Salad

  1. Heat a grill pan and start with grilling the salmon flesh side down, then flip it over and cook it until the skin gets crispy.
  2. Meanwhile, prep your watermelon and cucumbers.
  3. In a mixing bowl, mix together the watermelon with the mozzarella, and mint leaves, and drizzle it with the balsamic concentrate.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Meal Prep Tips for Grilled Salmon and Watermelon Salad

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Separate the salmon from the watermelon salad to keep it from getting soggy.
  • To Reheat: You can serve the salmon chilled, however, you can also reheat the salmon in the microwave separately.

Glass meal prep containers with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Salmon & Watermelon

Grilled Balsamic Salmon with Watermelon Salad

Watermelon and mozzarella salad drizzled with a balsamic glaze is the perfect salad to keep you cool during the warm weather. It's a mouthwatering twist on the classic Caprese salad.
No ratings yet
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Prep Time 5 mins
Cook Time 15 mins
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • indoor grill pan
  • spatula
  • mixing bowls

Ingredients
  

Salmon & Seasonings

  • 12 oz salmon
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Watermelon Salad

  • 2 cups watermelon (cubed)
  • 1 cup cucumber (sliced)
  • 8 mini mozzarella balls
  • 3 mint leaves (chopped)
  • 2 tablespoons balsamic concentrate

Instructions
 

  • Season salmon with the seasonings. Heat a grill pan on medium heat and add the salmon, flesh side down, and cook for about 5 minutes. Flip it over and cook until the skin gets crispy (about 5 minutes).
  • Meanwhile, cut the watermelon into 1 inch cubes. Slice the cucumbers into rounds (1/4 inch thick). Chop the mint leaves.
  • In a mixing bowl, mix together the watermelon in a bowl with the mozarella and mint leaves. Drizzle the balsamic concentrate on top of the salmon and watermelon salad.

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Frequently Asked Questions

What are some best uses of watermelon?

If you’re tired of hydrating with water, make a refreshing drink by adding watermelon to your drink or add it to your smoothies. You can also make fruit pizza for kids.

Is watermelon good for weight loss?

It is 90% water so it’s low in calories and helps you stay hydrated.

Can I use shredded mozzarella instead of mozzarella balls?

Absolutely, shredded mozzarella will work. You can also use feta cheese crumbles.