Category: Low Carb

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Tofu and Veggie Stir Fry

tofu stir fry

Crispy crunchy tofu flavored in a soy-ginger sauce and stir-fried with a bright and colorful mixture of vegetables.

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Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it can soak up all the flavor and make for a delicious meal. Add fresh and colorful veggies and you get a fast and healthy dinner

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Prepare This Easy Tofu Stir Fry with Simple Ingredients

  • Tofu: We used firm tofu because it has less moisture and easier to get it crispy during the cooking process
  • Aromatics: We used red onions and garlic to round out the flavors of this dish, but you can also use green onions or shallots
  • Vegetables: We used a combination of colorful vegetables such as carrots, green beans, broccoli, and red bell peppers
  • Cashew: You can also use peanuts which are found in many stir fry recipes
  • Seasonings: We seasoned this dish with a honey soy sauce, along with sesame seeds and sesame oil which are traditional in Asian-inspired dishes
Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

How to Make Easy Tofu Stir Fry

  1. Press the moisture out of your tofu.
  2. Cut the tofu into cubes.
  3. Add oil to a heated wok and sear the tofu cubes on each side until golden brown.
  4. Remove the tofu, and add the vegetables.
  5. Stir until the vegetables are tender.
  6. Add back the tofu and pour in the stir-fry sauce.
  7. Top it off with cashews and sesame seeds.

Reference the recipe card below for detailed instructions.

Saute pan with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Meal Prep Tips for Tofu Stir Fry

  • Ingredients Options: To save time on prep, you can buy pre-washed and cut vegetables. There are fresh and frozen options available at the grocery store
  • Cook Methods: You can also turn this into a “sheet pan” stir fry recipe and cook it in the oven or your Air Fryer. Just coat the tofu and vegetables in oil and sprinkle with garlic powder and salt. Roast in the oven at 400F for 12 to 15 minutes or cook it in the Air Fryer at 360F for 8 to 10 minutes. In the end, drizzle it with the stir-fry sauce.
  • To Serve: You can enjoy this meal with a side of steamed rice or cauliflower rice if you want to keep it low-carb
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: The meal can be reheated in the microwave
Glass meal prep container with tofu stir fry with broccoli, red bell peppers, and cashew nuts.
Tofu Stir Fry

Tofu and Veggie Stir Fry

Flavorful, crispy tofu tossed with fresh and colorful vegetables are perfect for a quick and healthy vegetarian dinner.
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Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

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

Ingredients
  

  • 12 oz tofu (firm)
  • 1/4 cup red onions (sliced)
  • 1/4 cup shredded carrots
  • 1 cup green beans (washed and trimmed)
  • 1 cup broccoli florets
  • 1 red bell pepper
  • 2 tablespoons cashews
  • 1/2 teaspoon sesame seeds
  • 1 tablespoon olive oil

Stir Fry Sauce

  • 2 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red chili flakes

Instructions
 

  • Prep the veggies: Cut the bell peppers into one inch cubes, dice the red onions, cut the green beans into one inch pieces, and make sure the florets are cut in half.
  • Make the stir fry sauce: In a mixing bowl, mix together the stir fry sauce until it is well blended.
  • Prep the tofu: Next, cut the tofu block in half and place each block in between several paper towels. Press down on the tofu to remove the excess moisture. Cut the tofu into one inch cubes.
  • Cook the tofu: Add oil to a skillet on medium high heat and sear the tofu cubes on each side until it is completely golden brown all around (about 2 to 3 minutes each side)
  • Cook the veggies: Next, remove the tofu from the skillet. Add the onions and carrots and saute until they soften. Then, add the green beans, red bell peppers, and broccoli florets. Add the stir fry sauce and mix it around for 3 to 4 minutes until the veggies are tender.
  • Combine it all together: At the end, add the tofu back into the pan and top it off with the cashews and sesame seeds.

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Frequently Asked Questions

How long can you keep this in the fridge?

You can store it in an airtight container for up to 3 to 4 days.

What else can I serve with this tofu stir fry?

Enjoy this recipe with steamed rice, lo mein noodles, or even with quinoa.

What can I substitute cashews with?

Regular peanuts or pine nuts are great tasty options!

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Italian Chicken Recipe with Green Beans and Almonds

italian chicken

This Grilled Italian Marinated Chicken recipe is so easy to make and it results in a delicious and juicy chicken dish.

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Round plate with grilled chicken and green beans with almonds.

We love marinating our meats to add flavor and also keep it juicy during the cooking process. Sometimes, we don’t have the time or energy to make our marinades homemade.

So one of our favorite meal prep hacks is using salad dressings!

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Did you know salad dressing can be used for more than just salads?

Most salad dressings make for tasty marinades, in particular, vinaigrettes. So If you’re new to cooking and feel like it may be too much work to make your own from scratch, vinaigrettes are a great way to flavor up your proteins.

For example, in this recipe, we used an Italian vinaigrette that we already had on hand and marinated the chicken, and also used a balsamic glaze to flavor our green beans.

Several dishes including chicken with green beans and salmon with watermelon salad.

Ingredients You’ll Need

  • Protein: We used boneless chicken thighs but you can also use chicken breasts or chicken tenderloins

  • Italian salad dressing: We used this to marinate the chicken

  • Green Beans: You can also use asparagus or cauliflower

  • Almonds: You can also use pecans or walnuts

  • Balsamic Glaze: This is used to season the green beans

Glass meal prep containers storing grilled chicken, green beans, and almonds.

How to Make Grilled Italian Chicken

  • Preheat the oven to 400F.

  • Marinate the chicken with the Italian salad dressing.

  • Meanwhile, heat a grill pan on medium-high heat and grill the chicken on each side for a few minutes until it gets a good char.

  • Then, transfer the chicken to a sheet pan and let it finish baking in the oven.

How to Saute Balsamic Green Beans

  • While the chicken is cooking, boil the green beans for a few minutes to help them get tender. Then remove them from the pot with a slotted spoon.

  • Add oil to a heated pan and add the green beans and almonds.

  • Then, drizzle it with balsamic glaze and mix it all together.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing grilled chicken, green beans, and almonds.

Meal Prep Tips for Marinades

  • Most vinaigrette salad dressings contain an acidic component such as vinegar or lemon juice. The acid will help tenderize tougher cuts.

  • So you can marinate your tougher cuts for a few hours or overnight in a refrigerator in a sealed plastic bag.

  • For more tender cuts such as fish, you just need to brush them with a marinade right before cooking to add flavor.

Chicken & Green Beans

Italian Chicken with Green Beans and Almonds

Grilled and Juicy Italian Chicken that is so easy to throw together and serve in a variety of ways.
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Prep Time 5 mins
Cook Time 30 mins
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • mixing bowl
  • indoor grill pan
  • saute pan
  • large pots
  • tongs
  • sheet pan
  • oven

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1/2 cup italian salad dressing
  • 8 oz green beans
  • 2 tablespoons almonds
  • 1 tablespoon balsamic concentrate
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, marinate the chicken with the italian dressing for at least 10 minutes.
  • Heat a grill pan on medium-high heat and grill the chicken on each side for about 3 to 4 minutes. Then, transfer the chicken to a sheet pan and finish baking it in the oven for about 20 minutes until it reaches an internal temperature of 165F and is fully cooked.
  • Meanwhile, bring a pot of water to a boil and place the green beans in the pot for about 4 to 5 minutes. Use a slotted spoon to remove the green beans from the boiling water.
  • Then, add oil to a pan on medium high heat and add the green beans and almonds. Season with balsamic concentrate, garlic powder, and salt. Stir it all around until the green beans are fully coated with the sauce.

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Grilled Salmon with Watermelon Salad

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Frequently Asked Questions

How long should I marinate the chicken?

it’s best to marinate your chicken overnight, but if you’re on a time crunch, marinate it for at least 10 minutes.

How to serve grilled chicken?

Grilled chicken is great because you can serve it with basically anything. Slice it into bite-size pieces and serve it over salads, in pasta, or in tortillas.

Can I bake my marinated chicken without grilling it?

Yes, absolutely. Place it in a baking dish and bake it for at least 25 minutes until it fully cooks and reaches an internal temperature of 165F. We like to grill our chicken for a few minutes before we transfer it to a sheet pan just to get a nice golden brown color, but it’s not necessary and will still taste delicious!

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Beef Stir Fry with Garlicky Chinese Broccoli

beef and chinese broccoli

Try Chinese Broccoli in your next stir-fry dish. Discover how to prep this nutritious green vegetable for your next weekly meal prep.

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Round plate with steak strips and Chinese broccoli.

What is the difference between broccoli and Chinese broccoli?

  • Chinese broccoli is in the same family as broccoli, Brassica Oleracea. However, it has thick stems, small florets, and large flat leaves

  • Chinese broccoli also has a more bitter flavor than regular broccoli

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To Make Chinese Broccoli with Beef Stir Fry, You’ll Need

  • Sirloin Steak: You will want to cut your steak into thin strips so that it cooks quickly during the stir fry

  • Chinese Broccoli: If you can’t find Chinese broccoli, you can also make this recipe with broccolini or regular broccoli

  • Garlic Cloves: Use fresh garlic for this recipe. Cut them into slivers. This is what gives the “garlicky” flavor to the recipe.

  • Soy Sauce: You can also use Oyster sauce which is a syrup-like sauce used in Chinses Cuisine and made from oyster extract

  • Oil: You can cook with olive oil and also add sesame oil for extra flavor

Glass meal prep container with steak strips and Chinese broccoli.

How to prepare Beef and Chinese Broccoli Stir Fry

  1. Prepare the Vegetables: Cut the broccoli into one-inch pieces and slice the garlic into slivers.

  2. Cook the Meat: Add oil to a hot wok and saute the beef strips until fully cooked. Season with the soy sauce.

  3. Cook the Vegetables: Remove the beef strips from the wok and add the broccoli. Cook the Chinese broccoli until they get tender, then add the garlic slivers and cook until they are toasted.

  4. Add back the beef: Add the beef strips back to the wok and drizzle with sesame oil.

Reference the recipe card below for detailed instructions.

Round plate with steak strips and Chinese broccoli.

Meal Prep Tips for Beef and Chinese Broccoli Stir Fry

  • Shopping: When buying Chinese broccoli, avoid selecting the ones with flower blossoms because they will be less tender

  • Prepping: Wash the broccoli thoroughly because it can be sandy and have loose dirt. Trim the bottom of the stems if they look dry.

  • Cook option: You can cook them directly in the stir fry, however, they are a bit tough, so you can blanch them in boiling water before cooking them in the stir fry. This will also get rid of some of the bitterness.

  • To serve: Serve with steamed rice or cauliflower rice for a low-carb option.

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

Round plate with steak strips and Chinese broccoli.

Beef Stir Fry

Beef Stir Fry with Garlicky Chinese Broccoli

A low-carb beef stir fry with garlicky Chinese broccoli that is light, fresh, and delicious!
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Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • tongs

Ingredients
  

  • 12 oz sirloin steak (thinly sliced strips)
  • 6 oz chinese broccoli
  • 2 garlic cloves (peeled and sliced into slivers)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the broccoli bottom stems (about 1 inch) and discard. Then, roughly chop the rest of the broccoli into 3 inch lengths.
  • Add olive oil to a wok on medium-high heat and saute the beef strips. Season with soy sauce and cook until they are golden brown and fully cooked (about 5 to 7 minutes). After they cook, scoop them out of the wok and set them aside.
  • Next, add the Chinese broccoli to the wok and saute them for about 3 to 5 minutes until the broccoli is soft and tender. If they are still a bit tough, add a dash of water to help steam the broccoli.
  • Then, add the garlic slivers and stir them around until they are toasted. Finally add back the beef strips. At the end, drizzle with sesame oil and mix well

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Frequently Asked Questions

Can Chinese broccoli be eaten uncooked?

Yes, the leaves, stalks, and florets can be prepped and eaten raw in many dishes such as salads or slaws.

How long does Chinese broccoli last?

It can be stored unwashed in an open plastic bag in the fridge for about 7 to 10 days.

Where can I buy Chinese broccoli?

You can find it in most Asian specialty stores.

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Oven Baked Orange Ginger Salmon and Snow Peas

ginger salmon

Honey Glazed Salmon and Roasted Snow Pea recipe that comes together in less than 20 minutes in one pan!

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Round plate with baked salmon and snow peas served with a side of sliced oranges.

Flavor Highlights

We often use lemon to add the citrus component to seafood recipes, but switch it up and try oranges instead. The flavor will definitely surprise you! Pairing it with ginger and honey will become your new favorite flavor combination.

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To Prepare This Sheet Pan Salmon Recipe You’ll Need

  • Salmon: Use fresh salmon or frozen filets. If using frozen filets, be sure you thaw them out in the refrigerator in advance prior to baking.
  • Snow Peas: If you can’t find snow peas, you can use snow peas or other green vegetables such as green beans or asparagus.
  • Ginger and Garlic: If you don’t want to peel and mince your own ginger and garlic, there are packaged options that come in a paste or are already pre-minced that you can buy. You can also use powdered ginger or garlic if you already have it on hand.
  • Red Onions: You can also substitute with shallots or green onions.
  • Oranges: Feel free to add orange zest to the sauce.
  • Soy Sauce: Use lower-sodium soy sauce if you can.
  • Honey: You can also use maple syrup or agave nectar.

Round plate with baked salmon and snow peas served with a side of sliced oranges.

Easy Recipe Steps to Make Ginger Salmon and Snow Peas

  1. Preheat the oven to 400F.
  2. Whisk together your marinade in a small bowl.
  3. Place the salmon and snow peas on a sheet pan.
  4. Top the salmon with garlic, ginger, and red onions.
  5. Drizzle the marinade over the salmon and snow peas
  6. Bake everything in the oven for about 12 to 15 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

Meal Prep Tips for Honey Glazed Ginger Salmon

  • Other Cook Method: You can make this in a toaster oven or even in the Air Fryer (360F for 8 to 10 minutes).
  • To reheat: Reheat it in the microwave until it is warm. (about 2 minutes depending on your microwave settings).
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
  • To Serve: Feel free to serve this with a side of rice pilaf or cauliflower rice.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

orange ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

Sweet, sticky, and savory baked salmon with roasted snow peas all made in one sheet pan.
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Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 oz salmon
  • 8 oz snow peas
  • 1 orange (juiced)
  • 2 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 tablespoon ginger (minced)
  • 1 tablespoon garlic (minced)
  • 1/4 cup red onions (diced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small bowl, mix together the juice of an orange, soy sauce, and honey.
  • Place the salmon and snow peas on a sheet pan. Top the salmon with minced ginger and garlic. Top the snow peas with the diced red onions. Then, drizzle the marinade over both the salmon and veggies.
  • Bake in the oven for about 12 to 15 minutes. Enjoy with a side of sliced oranges for a refreshing palate cleanser!

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Frequently Asked Questions

Are sugar snap peas and snow peas the same?

Snow peas are flatter, while sugar snap peas are more rounded. However, both have similar flavors and nutritional profile.

What temperature should salmon be cooked at?

USDA recommends cooking fish to an internal temperature of 145F.

Is it okay to eat the skin on salmon?

Yes, while salmon is known to provide healthy fats, much of that skin is also stored in the skin and is a good source of omega 3s.

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Baked Meatloaf Patties and Roasted Green Beans

meatloaf patties

Love the comfort of meatloaf, but don’t want to wait too long for the prep? Here’s a twist on a meatloaf family favorite using burger patties.

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Round plate with beef patties covered in tomato sauce on top of roasted green beans.

While classic meatloaf recipes are normally baked in a loaf pan, we opted for using hamburger patties and baking them flat on a sheet pan. This definitely took less time than traditional meatloaf and was a huge time saver, and you still get the classic flavors of meatloaf that we all find comfort in.

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Why These Meatloaf Patties are Great for Meal Prep

  • The recipe uses budget-friendly ingredients
  • Everything can be cooked on one sheet pan
  • It’s a healthier version of meatloaf that still satisfies your tastebud

Round plate with beef patties covered in tomato sauce on top of roasted green beans.

Easy to Find Ingredients for Baked Meatloaf Patties

  • Lean Ground Beef Burger Patties: We used pre-made beef burger patties to save time on meal prep. However, you can definitely use any kind of ground meat and form your own burger patties
  • Green Beans: You can pair your patties with any kind of roasted veggies such as asparagus, broccoli, or even with mashed potatoes
  • Red Onions: Adding aromatics to anything always adds more flavor. You can also use sliced shallots or minced garlic
  • Tomato Sauce: You can even use leftover spaghetti sauce
  • Sugar: If you don’t want to use sugar, you can substitute it with honey. Adding a little bit of sweetness helps balance out the tartness of the tomato sauce
  • Olive Oil: Keep it heart-healthy with oil, and you can also use avocado oil

Glass meal prep containers with beef patties covered in tomato sauce on top of roasted green beans.

Easy Instructions to Make Meatloaf Patties

  • Preheat the oven to 400F.
  • Mix together the tomato sauce with the sugar, seasonings, and red onions.
  • Layer the beef patties on a lined sheet pan and top each patty with the tomato sauce.
  • Place the seasoned green beans on another sheet pan since they will cook faster.
  • Bake in the oven until the beef patties are fully cooked.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with beef patties covered in tomato sauce on top of roasted green beans.

Meal Prep Tips for Meatloaf Patties

  • To Serve: You can serve these with a side of mashed potatoes, buttered pasta noodles, or even rice pilaf.
  • Leftovers: If you make a large batch and have leftovers, you can also enjoy these meatloaf patties in between toasted bread or hamburger buns.
  • To Store: You can store this in an airtight container in the refrigerator for up to 3 to 4 days.

meatloaf patty and green beans

Baked Meatloaf Patties and Roasted Green Beans

Get the homestyle taste of meatloaf, but with easy portions to prep for the week using hamburger patties.
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Prep Time 5 mins
Cook Time 25 mins
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 4 lean beef hamburger patties (3 oz each)
  • 8 oz green beans (washed and trimmed)
  • 1/4 cup red onions (diced)
  • 1 cup tomato sauce
  • 1 tablespoon sugar
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl mix together the tomato sauce with the brown sugar, red onions, half of the paprika spice, half of the garlic powder seasoning, and half of the salt.
  • Place the hamburger patties on a sheet pan and evenly top each patty with the tomato sauce mixture. Place the green beans on another sheet pan and season with the paprika, garlic powder, and salt. Drizzle the green beans with olive oil.
  • Place both sheet pans in the oven and bake the green beans for 12 to 15 minutes. Bake the beef patties for at least 25 minutes until it reaches an internal temperature of 165F.

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Frequently Asked Questions

Do meat patties need breadcrumbs?

For this recipe, we did not use breadcrumbs like most traditional meatloaf recipes use because the patties were already formed and stuck together when they bake.

Do you have to put milk in meatloaf?

Milk is often added to meatloaf to help soak in the breadcrumbs. However, for this recipe, we did not use breadcrumbs and therefore did not use milk. This meatloaf patty version of the recipe is gluten-free and dairy free.

What meat do I use for meatloaf?

It is usually made with ground beef and sometimes includes a combination of pork or lamp. For this recipe, we only used ground beef, however, you can even use ground turkey or ground chicken.

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Easy Cauliflower Fried Rice

cauliflower rice

Easy, high protein, vegetarian cauliflower fried rice made in less than 15 minutes!

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Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

If you’re la huge cauliflower fan and love seeing it incorporated in tasty ways, then, you’ll appreciate this vegetarian “fried rice” recipe. Here’s why you’ll enjoy this recipe:

  • Super quick and simple, but still healthy and delicious at the same time
  • It’s a great high-protein vegetarian recipe
  • And..it’s fried rice without the guilt!

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To Prepare This Cauliflower Fried Rice, You’ll Need

  • Cauliflower Rice: You can make your own cauliflower rice, but to save time you can use pre-cut packaged options that can be found in the produce aisle or in the frozen section
  • Frozen Peas: You can use canned peas or frozen peas.
  • Shredded Carrots and Red Cabbage: These two ingredients add a variety of nutrients, but they also add beautiful colors to this dish
  • Aromatics: We used red onions and garlic, but you can also add green onions or shallots for this recipe
  • Seasonings: We seasoned our fried rice with coco aminos and sesame oil, but you can use regular soy sauce. If you want to add heat, you can also add chili oil

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

How to Make Cauliflower Fried Rice in Less Than 15 Minutes

  1. Add oil to a heated wok and stir fry the onions and garlic.
  2. Next, add the cauliflower rice and stir until they soften. Sprinkle with the seasonings.
  3. Finally, add the peas, carrots, cabbage, sesame oil, and coco aminos.
  4. Stir everything around.

Reference the recipe card below for detailed instructions.

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

Meal Prep Tips for Cauliflower Fried Rice

  • Vegetables: We used carrots and red cabbage, but you can use any kind of vegetables that you have on hand. Broccoli is also a good vegetable with a high amount of protein
  • Nuts: You can also add nuts for more protein such as cashews or peanuts
  • Herbs: To add flavor, you can also garnish with chopped green onions or fresh sliced basil leaves
  • Coco aminos: You can also substitute this with regular soy sauce
  • Added Protein: You can also add scrambled eggs to this recipe for more protein (note: adding eggs will turn the recipe into a vegetarian recipe instead of a vegan recipe)

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

cauliflower fried rice

Cauliflower Fried Rice

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Prep Time 5 mins
Cook Time 15 mins
Course Main Course
Cuisine American, Asian
Servings 2

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.

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Frequently Asked Questions

Are peas high in protein?

Peas are a legume so they are a good source of protein. They provide about 2 grams of protein for ½ cup of serving.

Are peas good for weight loss?

They are relatively low in calories and packed with fiber and protein which is a great option for weight-loss diets.

What are the benefits of eating peas?

They are a good source of vitamins C, E, zinc, and antioxidants that can help strengthen your immune system along with a balanced diet.

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Baked Pine Nut Crusted Tilapia with Spinach

pine nut fish and spinach

If you’re looking for a low-carb, keto-friendly meal, then you’ll enjoy this healthy baked white fish with a pinenut crust served with sauteed spinach.

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Round plate with baked pine nut crusted tilapia with sauteed spinach.

Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here’s a simple meal prep idea that you can prep for the week and keep you on a healthy eating track.

This baked fish is a good source of protein. Adding the pine nut crust provides a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white fish.

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Here’s What You Need

  • Tilapia: You can use any kind of white fish such as cod, grouper, or halibut
  • Pine Nuts: Pine nuts contain a variety of nutrients and antioxidants that can contribute to heart health
  • Spinach: Spinach is also a good source of fiber and vitamins
  • Dijon Mustard: This helps the pine nuts stick to the fish while baking and it also adds a layer of flavor

Round plate with baked pine nut crusted tilapia with sauteed spinach.

How to Bake Pine Nut Crusted Fish

  1. Pre-heat the oven to 400F.
  2. Pine Nut Crust: Insert nuts, chives, olive oil, and seasonings inside a plastic bag. Use a mallet or small pan to crush the pine nuts into crumbs.
  3. Prep the Tilapia: Spread dijon mustard on top of each fillet and top it off with the pine nut mixture.
  4. Bake the Tilapia: Bake it in the oven until it is fully cooked and the crust is golden brown.
  5. Spinach: Meanwhile, saute the spinach in a saute pan.

Reference the recipe card below for detailed instructions.

Glass meal prep container with baked pine nut crusted tilapia with sauteed spinach.

Meal Prep Tips for Pine Nut Crusted Fish

  • Air Fryer Tip: You can also cook the fish in an Air Fryer. Cook it at 400F for 7-9 minutes
  • To Serve: You can serve this dish with cauliflower rice or roasted yellow squash for additional servings of vegetables
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with baked pine nut crusted tilapia with sauteed spinach.

pine nut fish

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

Try this low-carb baked white fish with a pine nut crust and sauteed spinach.
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Prep Time 5 mins
Cook Time 20 mins
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 3 tablespoons pine nuts
  • 2 tablespoons chives (chopped)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon dijon mustard
  • 1 teaspoon olive oil

Spinach

  • 6 cups baby spinach
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small plastic bag, add the pine nuts, chopped chives, olive oil, paprika, garlic powder, salt. Use mallet or small pan to crush the pine nuts into crumbs.
  • Place the tilapia fillets on a sheet pan and spread the dijon mustard on top of each fillet. Sprinkle the pinenut mixture on top and pat it down, making sure the whole fillet is covered. Bake it in the oven for 12 to 15 minutes,
  • Meanwhile, add oil to a saute pan on medium-high heat and saute the spinach until it wilts. Season with garlic powder and salt.
  • After the tilapia bakes, carefully remove it from the oven and serve with the sauteed spinach

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Citrus Ginger Salmon Spinach Salad with Roasted Beets

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Frequently Asked Questions

What benefits do pine nuts have?

They are rich in antioxidants and anti-inflammatory compounds that promote heart health and also help improve blood glucose control.

What if I don’t have pine nuts?

You can also use chopped almonds in place of pine nuts.

What can I serve with this meal?

You can also serve this with roasted potatoes, rice pilaf, or your favorite side salad. If you want to keep it low-carb, serve it with cauliflower rice.

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Peanut Chicken Celery Stir Fry

peanut chicken

If you have a wok or skillet, this Peanut Chicken with Celery Stir Fry is a tasty recipe to make it in!

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Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Stir Fry is one of our favorite meal prep methods because it’s fast and you can make everything in one skillet.

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What is Stir Fry?

  • It’s a quick meal prep method to combine vegetables and protein in a single dish and is relatively healthy
  • The key to a successful stir fry is frying small pieces of food in a large pan over high heat

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Stir Fry

  • Start with the protein to get a good sear
  • Avoid overcrowding the pan
  • Add the vegetables at the end so they don’t get mushy

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Protein: We used boneless chicken thighs cut into small pieces, but you can also use seafood such as shrimp and beef for your protein in stir fry.
  • Vegetables: We cut up celery, carrots, red onions, and green onions. They were all thinly sliced for fast cooking.
  • Peanut sauce: We blended together peanut butter, soy sauce, garlic powder, lime juice, and sesame oil.

How to Make Easy Peanut Chicken Stir Fry

  1. In a small bowl, whisk together the peanut sauce until it is well blended.
  2. Add oil to a hot wok and saute the chicken until it fully cooks and turns golden brown.
  3. Next, add the sliced vegetables and stir them around for a few minutes until they are tender.
  4. After everything cooks, pour in the peanut sauce and stir until everything is fully coated.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Peanut Chicken Stir Fry

  • To Serve: Serve this with steamed rice or soba noodles. If you want to keep it low carb, you can serve it with cauliflower rice or in a large lettuce wrap.
  • To Store: Store it in an airtight container for up to 3 days in the refrigerator.
  • To Reheat: Warm it up in the microwave until it is heated through.

chicken stir fry

Peanut Chicken Celery Stir Fry

Savory Peanut Chicken Stir Fry with Crispy Celery Sticks made in less than 20 minutes.
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Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs (cut into one inch cubes)
  • 1 cup celery sticks (thinly sliced)
  • 1 cup carrots (thinly sliced)
  • 1/4 cup red onions (thinly sliced)
  • 1/4 cup green onions (thinly sliced)
  • 1 tablespoon olive oil

Peanut Sauce

  • 2 tablespoon peanut butter
  • 2 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 lime (juiced)
  • 1 teaspoon sesame oil

Instructions
 

  • In a bowl, whisk together the peanut sauce until well blended.
  • Add olive oil to a wok on medium high heat and saute the cubed chicken pieces for about 7 to 10 minutes until it fully cooks and turns golden brown.
  • Next, add the sliced onions, green onions, celery, and carrots and continue to stir for another 2 to 3 minutes.
  • Then, add the peanut sauce to the wok and stir until the chicken is fully coated with the sauce.

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Frequently Asked Questions

How to cut vegetables for stir fry?

It is best to cut the vegetables into small pieces so that it cooks quickly on high heat.

What can I use to cook stir fry if I don’t have a wok?

You can also use a saute pan or skillet.

What can I eat with a stir fry?

If you want to keep it low carb, serve it cauliflower rice. Otherwise, it goes well with steamed rice or noodles.

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Grilled Eggplant Steaks with Marinara Sauce

eggplant

These grilled eggplant steaks are prepared so quickly which makes them perfect for a midweek dinner for yourself.

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Plate with stacked eggplant steaks on top of marinara sauce.

This Dish is Full of Flavor, and We Love it Because

  • It’s a light yet hearty, healthy dinner
  • It can be ready in less than 20 minutes
  • It’s low-carb, and low calorie
  • It’s gluten-free 
  • You can serve it as a main dish or as a side dish

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Simple Ingredients You’ll Need to Grilled Eggplant Steaks

  • Eggplant: Eggplant is low-calorie and has great vitamins and minerals. Other low-carb options include portobello mushrooms or cauliflower head sliced lengthwise to
  • Marinara Sauce: If you don’t have marinara sauce, pesto sauces such as tomato pesto or basil pesto will also be a tasty topping for this recipe
  • Basil Leaves: Herbs are a great way to add fresh flavors to dishes
  • Shredded Parmesan Cheese: You can also top it off with our choice of cheese. Great options are ricotta cheese and mozzarella cheese

Plate with stacked eggplant steaks on top of marinara sauce.

How to Prepare Grilled Eggplant Steaks

  • Preheat the indoor grill.
  • Slice the eggplant crosswise.
  • Toss the eggplant in olive oil and season with salt and pepper.
  • Grill the eggplant on each side until tender.
  • Meanwhile, heat the marinara sauce in a saute pan.
  • Top each eggplant slice with marinara and shredded parmesan cheese.

Reference the recipe card below for detailed instructions.

Plate with stacked eggplant steaks on top of marinara sauce.

Meal Prep Tips for Grilled Eggplant Steaks

  • Sauce Options: Another sauce option is gremolata which is an Italian sauce made from minced garlic, parsley, and lemon zest.
  • To Serve: You can enjoy this meal with a side of pasta or on top of rice pilaf. You can also top it off with toasted pine nuts for an extra crunch and drizzle it with balsamic glaze to take away the bitterness of the eggplant
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: The meal can be reheated in the microwave.

Plate with stacked eggplant steaks on top of marinara sauce.

eggplant marinara

Grilled Eggplant Steaks with Marinara Sauce

Grilled Eggplant Steak is a simple, healthy meatless dinner recipe you can make in less than 20 minutes.
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Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Servings 2

Equipment

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

Ingredients
  

  • 1 each eggplant
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp olive oil
  • 1 cup marinara sauce
  • 2 fresh basil leaves (chopped)
  • 1/4 cup shredded parmesan cheese

Instructions
 

  • Slice the eggplant crosswise in 1/2 inch thickness. Toss it in olive oil until it is fully coated. Season with salt and pepper
  • Preheat the indoor grill pan on medium-high heat. Grill the eggplant until tender (about 3 to 4 minutes on each side).
  • Meanwhile, heat marinara sauce in a saute pan on medium heat and add the fresh basil leaves.
  • Top each eggplant slice with marinara sauce and sprinkle them with shredded parmesan cheese.

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Frequently Asked Questions

What does eggplant taste like?

It’s tender, mild with a slight bitterness. It tends to absorb the flavor of what it’s cooked with.

What if I don’t like eggplant?

You can also make this recipe with portobello mushrooms or cauliflower.

Is eggplant good for losing weight?

Yes, eggplants are low in calories and high in fiber. Fiber can help promote fullness and as a result, helps reduce calorie intake.

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Ground Beef Cabbage Stir Fry

beef cabbage stir fry

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Struggling with getting vegetables into your diet during your weekly meal prep? Well this recipe ground beef cabbage stir fry is the solution that you’ll definitely enjoy!

Round plate with stir fry ground beef with red and green shredded cabbage.

This easy ground beef meal prep dish is full of vegetables and has a lot of great flavors using simple ingredients.

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There are several options for vegetables that you can use for stir fry. For this recipe, we used a mix of green and red cabbage, but you can easily add more vegetables such as sliced mushrooms, shredded carrots, and green beans.

Glass meal prep container with stir fry ground beef with red and green shredded cabbage.

Simple Keto-Friendly, Low-Carb Beef Stir Fry Ingredients

  • Ground Beef: We used ground beef, but you can easily swap in ground pork, ground turkey, or ground chicken for this stir fry recipe.

  • Red Onions: We used diced red onions, but chopped green onions are also a great choice.

  • Cabbage: You can buy a head of cabbage, however, you may end up with tons of leftovers that you’ll be eating for days, so sometimes, we opt for pre-chopped coleslaw mix. It saves time with prep and you’re not stuck with food waste.

  • Soy Sauce: Soy sauce adds great savory flavors to stir fry, but you can also use other sauces such as hoisin sauce, gyoza sauce, or oyster sauce.

  • Oils: We stir fry with olive oil, but then drizzle in a little bit of sesame oil for extra flavor in the end.

Glass meal prep container with stir fry ground beef with red and green shredded cabbage.

How to Meal Prep Ground Beef and Cabbage Stir Fry

  • Add oil to a hot wok and saute the onions until they soften.

  • Next, add the ground beef and continue to stir until it fully cooks.

  • Then, add the shredded cabbage and season with soy sauce, and stir fry until it gets tender.

  • Finally, drizzle the dish with a little bit of sesame oil.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry ground beef with red and green shredded cabbage.

Meal Prep Tips for Ground Beef Stir Fry

  • To Serve: You can serve these with a side of steamed rice or soba noodles. If you want to keep it low-carb, you can also serve it with cauliflower rice or shirataki noodles.

  • To Reheat: Warm it up in the microwave for a few minutes until it heats through

  • To Store: You can store this in an airtight container in the refrigerator for up to 3 to 4 days

beef stir fry

Ground Beef Cabbage Stir Fry

This Ground Beef Cabbage Stir Fry is an easy meal prep recipe that you can cook in less than 15 minutes.
No ratings yet
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Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz lean ground beef
  • 1/4 cup red onion (diced)
  • 2 cups green cabbage (shredded)
  • 2 cups red cabbage (shredded)
  • 1/2 teaspoon garlic powder
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Add olive oil to a wok on medium-high heat and saute the red onions until they soften (about 2 to 3 minutes).
  • Next, add the ground beef and break it up into smaller pieces. Continue to stir it around for about 5 to 6 minutes until it fully cooks and is golden brown. Season with garlic powder.
  • Then, add the shredded cabbage and continue to stir until they soften. Season with soy sauce and mix thoroughly. At the end, drizzle with sesame oil and mix well.

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Frequently Asked Questions

What are the benefits of cabbage?

Cabbage is rich in vitamin B6 and folate which help with energy metabolism. It is also a good source of fiber and contains powerful antioxidants that help protect the body.

Is cabbage low carb?

Yes, 1 cup of chopped raw cabbage only has 5 grams of carbs.

Is cabbage good for weight loss?

Yes, it is low in calories, fat, and high in fiber which well help you stay full longer.