Tag: lunch

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Butternut Squash and Black Bean Soft Taco

bean taco

If you’re trying to incorporate more protein into your plant-based diet, here’s an easy vegetarian taco lunch recipe that you can enjoy!

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Plate with butternut squash and black bean taco topped with arugula.

Sometimes it’s a challenge trying to get protein into your diet when you’re incorporating more plant-based meals. However, this vegetarian taco, butternut squash and black bean recipe is delish and tastes just as savory as a meat taco, and provides good protein as well.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Tortillas: You can use flour or corn tortillas for these tacos. If you want to keep it low-carb, use jicama tortillas
  • Butternut squash: This ingredient adds a nutty, earthy, and slightly sweet flavor to the dish and is full of ingredients.
  • Black beans: We used black beans, but you can also use any kind of beans such as  pinto beans
  • Bell pepper: You can use any color, we prefer red bell peppers for this recipe because of the sweetness of the red peppers
  • Arugula: Adding fresh greens keeps this recipe light and also adds another layer of nutrition. You can also use spring mix, baby spinach, or even baby kale
  • White onions: you can also use red onions or yellow onions
  • Seasonings: chili powder, paprika, garlic powder, salt
Plate with butternut squash and black bean taco topped with arugula.

How to Prepare Butternut Squash and Black Bean Soft tacos

  • Dice up all of your veggies.
  • Add oil to a heated skillet and start first with the onions and bell peppers.
  • Next add the seasonings, black beans, and squash, and mix everything together.
  • Serve the black bean filling inside flour tortillas.
  • Top it off with fresh arugula.

Reference the recipe card below for detailed instructions.

Plate with butternut squash and black bean taco topped with arugula.

Meal Prep Tips for Vegetarian Tacos

  • To Serve: Feel free to add sliced avocado on top
  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy
Glass meal prep container with butternut squash and black bean taco topped with arugula.
Black Bean Taco

Butternut Squash and Black Bean Soft Taco

These butternut squash and black bean tacos are a high-protein and healthy vegetarian lunch meal that can be ready in less than 15 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 1/4 cup white onions (diced)
  • 1 cup butternut squash (diced)
  • 1 red bell pepper (diced)
  • 1 cup black beans (drained and rinsed)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 flour tortillas
  • 1 cup arugula

Instructions
 

  • Add oil to a saute pan on medium-high heat and saute the onions, bell peppers, and butternut squash until they soften (about 4 to 5 minutes).
  • Next, add the black beans and sprinkle them with the seasonings. Mix everything together for another 2 to 3 minutes.
  • Serve the veggies inside the flour tortillas and top it off with fresh arugula.

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Black Bean and Corn Soft Tacos

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Vegetarian Lentil Soft Tacos

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Sheet Pan Chicken Fajitas with Mango Salsa

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Frequently Asked Questions

Is butternut squash good for weight loss?

It is low in calories and a great source of fiber which helps you keep full, therefore it helps promote weight loss with a balanced diet.

Is butternut squash a healthy carb?

Butternut squash only has 22 g of carbs per cup of cooked squash. It is a complex carb that is rich in vitamins A, C, and B vitamins, potassium, and magnesium.

Is butternut squash anti-inflammatory?

It does have a high antioxidant content which can help promote anti-inflammatory benefits along with a balanced diet.

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Oven Baked Balsamic Chicken with Strawberries

balsamic chicken salad

Juicy and tender chicken breast baked in sweet honey and tangy balsamic glaze. This delicious salad makes for an easy chicken lunch meal prep or weeknight dinner meal.

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White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Why You’ll Enjoy This Tasty Balsamic Marinade

  • You can use this marinade for any kind of protein. It goes well with grilled pork or makes a great glaze for an Air Fryer Salmon

  • You can drizzle the marinade on top of pasta or salad

  • It also helps give a caramelized flavor to roasted veggies

The PrepYoSelf Newsletter

What You Need to Make This Balsamic Glazed Chicken

  • Chicken: We use boneless chicken breasts, but you can swap it out with other cuts of chicken such as boneless chicken thighs or chicken tenderloins.

  • Balsamic Glaze: You can find this glaze either in the condiment aisle near the salad dressings or vinegar.

  • Soy Sauce: Adding a little bit of soy sauce gives a savory and salty flavor, but you can also substitute it with regular salt.

  • Strawberries: Balsamic vinegar pairs well with strawberries giving it a sweet and tangy combination

  • Walnuts: Adding nuts to your meals is a great opportunity to add healthy fat and also provides a nice crunchy component to the salad

  • Spinach: These dark leafy greens are such a superfood that provides great nutrients and vitamins. You can also use baby kale or arugula.

  • Olive oil: You can also swap this out with avocado oil.

White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Simple Basic Steps to Make this Oven Baked Balsamic Chicken Breast

  1. Preheat the oven to 400F.

  2. In a bowl, mix together the ingredients for the marinade. Add the chicken to the bowl and let it marinate for at least 10 minutes.

  3. Meanwhile, prepare your salad ingredients. After the oven pre-heats, place the chicken on a sheet pan and bake it in the oven, flipping it over halfway through the process.

  4. After it cooks, let it rest before cutting them into thin strips.

  5. Enjoy the chicken with fresh spinach salad, topped with strawberries and walnuts.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

Meal Prep Tips for Baked Balsamic Chicken Salad

  • Cook Method Options: You can also bake the chicken in a small toaster oven or cook it in the Air Fryer (cook at 360F for 20 minutes). You can also grill the chicken on an indoor grill. Just be sure to monitor the heat level because the balsamic glaze will burn fast and may create some smoke.

  • Prep Tips: If you don’t want to wait 10 minutes to marinate the chicken, you can always marinate it the night before. Place it in the refrigerator overnight. The longer you marinate the chicken, the more flavorful and tender it will be.

  • Storage: Cooked chicken can be stored in an air-tight container in the refrigerator for up to 3 to 4 days. You can also store the chicken in a freezer-safe container or bag for up to 3 months for the best quality.

  • To Reheat: Heat them in the microwave until they warm through. However, you can also enjoy the chicken chilled.

  • Extra Ingredients: If you have leftover strawberries, freeze them and save them for smoothies or use them as a topping for your breakfast yogurt or oatmeal. Walnuts can also be eaten for afternoon snacks or you can add them to baked goods and granola.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

baked chicken salad

Oven Baked Balsamic Chicken with Strawberries and Walnuts

This simple balsamic marinated chicken is perfect on top of a salad, with roasted veggies, or a side of rice pilaf.
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Prep Time 10 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz chicken breasts
  • 2 tabelspoons balsamic glaze
  • 1 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon italian seasoning
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups baby spinach
  • 1/2 cup cherry tomatoes (sliced)
  • 2 tablespoon walnuts (chopped)

Balsamic Vinaigrette

  • 3 tablespoons olive oil
  • 2 tablespoons balsamic glaze
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, whisk together the chicken marinade until well blended. Add the chicken breast into the bowl and marinate the chicken for at least 10 minutes.
  • Meanwhile, wash the strawberries, remove the green stems, and cut the strawberries into quarters. Go ahead and blend together the balsamic vinaigrette in a small bowl.
  • After the oven has pre-heated, place the chicken on a sheet pan and bake in the oven for 25-30 minutes until it reaches an internal temperature of 165F.
  • After the chicken cooks, let it rest and cool for a few minutes before slicing it into bite-size pieces. Enjoy the chicken with the spinach salad, topped with strawberries and walnuts, and a drizzle of the vinaigrette.

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Frequently Asked Questions

Is there a difference between balsamic glaze and balsamic vinegar?

Balsamic glaze is the reduction of balsamic vinegar. This is done by simmering the vinegar in a saucepan until it thickens and reduces in half to achieve the thick consistency of syrup.

What else can I use balsamic glaze on?

You can drizzle balsamic glaze on slices of bruschetta, Caprese salads, roasted veggies, and even on summer berries or vanilla ice cream.

What does balsamic glaze taste like?

It has an intense sweet and tangy flavor, therefore, ad it slowly to recipes because just a little bit goes a long way.

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Grilled Cilantro Skirt Steak and Cauliflower Rice

cilantro steak

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

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

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

Why You’ll Enjoy this Cilantro Pesto Sauce

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

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

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

The PrepYoSelf Newsletter

Ingredients Needed to Make this Low Carb Steak Dinner

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

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

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

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

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

How to Make Grilled Skirt Steak

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

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

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

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

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

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Cilantro Pesto Sauce

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

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

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

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

steak

Grilled Skirt Steak with Cilantro Pesto and Cauliflower Rice

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

Equipment

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

Ingredients
  

Steak and Seasoning

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

Cilantro Pesto

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

Instructions
 

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

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Frequently Asked Questions

How long will fresh pesto last in the fridge?

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

Can I freeze pesto?

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

Is pesto healthy?

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

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Air Fryer Shrimp and Pineapple Kebabs

shrimp kebab

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

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

Why We Enjoy These Air Fryer Shrimp Kebabs

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

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

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

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

The PrepYoSelf Newsletter

Ingredients You’ll Need

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

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

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

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

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

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

Here Are The Steps To Make Air Fryer Shrimp Kebabs

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

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

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

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Air Fryer Shrimp Kebabs

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

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

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

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

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

shrimp and pineapple kebabs

Air Fryer Shrimp and Pineapple Kebabs

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

Equipment

  • cutting board
  • knife
  • Air Fryer

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

Can I grill my skewers?

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

What kind of shrimp do I use?

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

How do you know when shrimp is cooked?

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

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Pan-Fried Tofu with Sauteed Spinach and Tomato

tofu spinach

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

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

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

Why You’ll Love This Vegan Dish

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

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

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

  • This easy recipe has minimal ingredients to buy

The PrepYoSelf Newsletter

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

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

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

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

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

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

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

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

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

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

  4. Remove the tofu and add spinach and tomatoes.

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

  6. Serve on top of the tofu cubes.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Pan-Fried Tofu and Spinach

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

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

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

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

tofu and spinach

Pan-Fried Tofu with Sauteed Spinach and Tomato

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

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

Tofu and Marinade

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

Spinach and Tomatoes

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

Instructions
 

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

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Citrus Shrimp Quinoa and Spinach Salad

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Frequently Asked Questions

How long will pan-fried tofu keep?

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

Is tofu good for weight loss?

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

Why press the tofu before cooking?

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

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Ground Beef and Broccoli Stir Fry

broccoli beef

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

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

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

The PrepYoSelf Newsletter

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

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

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

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

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

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

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

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

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

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

How to Make Beef Stir Fry with Broccoli

  • Heat up the wok and add oil.

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

  • Season with soy sauce and garlic powder.

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Beef and Broccoli Stir Fry

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

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

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

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

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

Beef Stir Fry

Ground Beef and Broccoli Stir Fry

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

Equipment

  • knife
  • cutting board
  • spatula
  • wok

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

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

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

Do you have to boil broccoli before stir-frying?

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

What do you cook first in a stir fry?

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

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Citrus Ginger Salmon Salad with Roasted Beets

salmon beet salad

This Citrus Ginger Salmon and Beet Salad is so refreshing, tangy, and full of healthy ingredients that will help you power through your day.

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Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

It’s always nice to have a nice, crisp salad during the warmer weather, but having one that is also easy on the eyes makes it more enjoyable to devour!

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To Make this Easy Citrus Ginger Salmon, You’ll Need

  • Salmon: This fish is a great source of protein and rich in healthy fats which can help promote weight loss

  • Baby Spinach: Spinach is a powerhouse of nutrients, however, you can use your choice of salad mix

  • Mandarin Oranges: We used this as a topping for our salads and in our homemade vinaigrette

  • Pecans: Instead of croutons, we opted for nuts for the crunchy texture in the salad. Pecans are also a good source of protein and healthy fat

  • Seasonings: For the salmon, we used garlic powder, ginger powder, and salt

  • Lemon: Adding this citrus component always helps brighten up a dish

  • Dijon Mustard: This ingredient helps bind the vinaigrette together

  • Honey: This helps sweeten the vinaigrette, but you can omit this if the mandarin oranges are sweet enough

Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

How to Prepare Citrus Ginger Salmon Salad

  1. Preheat the oven to 400F.

  2. Prep the beets thoroughly to remove all the dirt. Save the leaves because you can actually saute them just like other greens such as spinach.

  3. Place the seasoned salmon and sliced beets on a sheet pan and coat them with olive oil. Bake in the oven until fully cooked.

  4. Meanwhile, blend together the vinaigrette.

  5. Serve the cooked salmon and beets on top of spinach and sprinkle it with mandarin oranges and nuts.

  6. Drizzle with the salad dressing to the preferred amount.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Meal Prep Tips for Citrus Ginger Salmon Salad

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

  • To Store: Store in an airtight container in the refrigerator for up to 3 days. Don’t add the mandarin oranges and vinaigrette to the salad mix until you are ready to eat the meal, otherwise it will get too soggy

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Salmon Beet Salad

Citrus Ginger Salmon Salad with Roasted Beets

5 from 1 vote
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • sheet pan
  • oven

Ingredients
  

Salmon and seasonings

  • 12 oz salmon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil
  • 2 red beets

Salad Mix

  • 4 cups baby spinach
  • 1 cup mandarin oranges (drained)
  • 1/4 cup pecans

Salad Dressing

  • 1/2 cup mandarin oranges
  • 1 lemon (juiced)
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions
 

  • Preheat your oven to 400F. Remove the leaves from the beets and wash throughly. Peel them and slice them in half coin pieces.
  • Place the salmon and beets on a sheet pan and sprinkle with the seasonings. Coat with olive oil and bake for 12-15 minutes.
  • Meanwhile, prepare the salad dressing. Place the ingredients in a blender and blend until smooth.
  • When the salmon is finished cooking remove it from the oven and serve it on top of the baby spinach. Top it off with the roasted beets, mandarin oranges, and nuts. Drizzle with the salad dressing.

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Frequently Asked Questions

What are beets?

Beets are root vegetables that is recognizable for their dark red color. From juice to hummus and even dessert, they can add color, provide great antioxidants, and have great flavor.

What do beets taste like?

They have an earthly flavor with some sweetness. They are crunchy in texture when eaten raw, however, they taste buttery and soft when cooked.

What are the best uses of beets?

You can use beets in salads, soups, and juices. They can be roasted, sauteed, or blended in smoothies.

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Primavera Stuffed Chicken Breasts

stuffed primavera chicken

Oven Baked and Primavera Stuffed Chicken Breasts are a great way to get more vegetables into your weekly meal prep.

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Round plate with baked chicken breasts stuffed with colorful vegetables and a side salad.

Pack chicken breast with lots of flavors, color, and nutrients with this recipe. It’s a simple, low-carb meal that requires minimal meal prep.

Why Is This Baked Chicken Breast Recipe Great for Meal Prep?

  • It is high in lean protein which will help you keep full and aid in weight loss

  • You can prep the chicken with the vegetables all in one pan with one cook method

  • You can make a larger batch and freeze it for later. You can later enjoy it with a side of mashed potatoes or fluffy rice pilaf

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Simple Ingredients You’ll Need to Make Stuffed Chicken Breasts

  • Chicken Breasts: We chose chicken breasts that were thick cut so that you can easily make slits in them

  • Vegetable Stuffing: Use vegetables that you can cut into thin slices. We used zucchini, yellow squash, bell peppers, and red onions

  • Seasonings: We used a pre-made Italian seasoning, garlic powder, paprika, and salt

  • Side Salad: Serve with a side salad such as spring mix and your choice of salad dressing

Round plate with baked chicken breasts stuffed with colorful vegetables and a side salad.

How to Make Stuffed Chicken Breasts With Vegetables

  1. Preheat the oven to 400F.

  2. Place the chicken breast on a cutting board.

  3. Use a sharp knife to cut slits in each chicken breast, about ½ inch apart (be careful not to cut through the bottom of the chicken completely).

  4. Sprinkle the chicken with seasonings and drizzle with olive oil.

  5. Slice the veggies into coins and stuff the slits with the mixture of veggies, alternating the veggies with each slit.

  6. Place the primavera stuffed chicken breasts on a sheet pan and bake in the oven for 25 minutes until it fully cooks.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked chicken breasts stuffed with colorful vegetables and a side salad.

Meal Prep Tips for Primavera Stuffed Chicken Breasts

  • If you don’t want to heat up the whole oven, you can prep this in the Air Fryer

  • If you are entertaining guests, you can cook the chicken breasts on an outdoor grill and have a fun cookout

  • To add more flavor, you can also add shredded mozzarella cheese on top or flavored panko bread crumbs for a crunch

Glass meal prep containers with baked chicken breasts stuffed with colorful vegetables and a side salad.

Stuffed Chicken

Primavera Stuffed Chicken Breasts

Colorful and vibrant stuffed primavera chicken breasts perfect for a healthy meal prep dish.
No ratings yet
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Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven
  • mixing bowls

Ingredients
  

  • 12 oz chicken breasts
  • 1/4 cup zucchini (sliced)
  • 1/4 cup yellow squash (sliced)
  • 1/4 cup yellow bell pepper (sliced)
  • 1/4 cup red bell pepper (sliced)
  • 1/4 cup red onions (sliced)
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Salad Dressing and Spring Mix

  • 1 lemon (juiced)
  • 1 teaspoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 4 cups spring mix

Instructions
 

  • Preheat hte oven to 400F. Using a sharp knife, cut slits in each chicken breast, about 1/2 inch apart, being careful not to cut through completely. Stuff the slits with a mixture of sliced veggies, alternating with each slit.
  • Sprinkle the chicken with the seasonings and drizzle with olive oil. Bake in the oven for about 25 to 30 minutes until the chicken is cooked through to an internal temperature of 165F. (optional) during the last 5 minutes, you can sprinkle with shredded cheese to let it melt.
  • Meanwhile, in a mixing bowl, mix together the salad dressing ingredients until it is well blended.
  • Serve the stuffed chicken breasts with a side salad and salad dressing.

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Frequently Asked Questions

What else can I use stuff my chicken breast with?

The options are endless, you can use black olives, cream cheese, sliced potatoes, and even sliced mushrooms.

Can I make stuffed chicken breasts ahead of time?

Yes, you can cut the chicken and stuff it in advance. Then, store it in an airtight container in the refrigerator until you are ready to bake it.

Can I freeze stuffed chicken breasts?

Yes, you can store it in an airtight, freezer-safe bag and store it in the freezer for up to 3 months for the best quality.

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Chicken Pesto Wrap with Hummus and Bell Peppers

chicken pesto wrap

Light and healthy Pesto Chicken Wrap with Fresh Veggie Sticks and Creamy Hummus.

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Plate with chicken pesto served with bell peppers and hummus dip.

Why You Need to Make this Healthy Chicken Tenderloin Recipe

Chicken Marinated in basil pesto sauce makes for a great lunch or quick dinner and they are so easy to make.

  • High protein meal

  • Low Calorie

  • Budget-Friendly

  • A No-Fuss Meal Prep

The PrepYoSelf Newsletter

Featured Ingredients

  • Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs.

  • Tortilla: We used whole wheat, but any kind of tortilla will work just fine.

  • Fresh Veggie Sticks: We sliced up bell peppers and cucumbers, however, you can use celery or carrots. Any kind of fresh veggies will be great for dipping into the hummus.

  • Hummus: You can use this as a spread for your wrap or a dip for your fresh veggies. You can also use yogurt as an option.

  • Pesto: Basil pesto is such a great way to marinate your protein with. You can also add some to your hummus for extra flavor

Plate with chicken pesto served with bell peppers and hummus dip.

How to Prepare Chicken Pesto

  1. Preheat an indoor grill on medium-high heat.

  2. In a mixing bowl, marinate the chicken with the basil pesto sauce and make sure it is fully coated.

  3. Next, place the chicken on the grill and sear it on each side for a few minutes until it fully cooks.

  4. While the chicken is cooking, slice up your veggie dips and scoop up your hummus.

Reference the recipe card below for detailed instructions.

Chicken grilling on an indoor grill pan.

Meal Prep Tips for A Chicken Pesto Wrap

  • Other Cook Methods: You can also cook the chicken in a small toaster oven or cook it at 400F for 20-25minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. The chicken can also be frozen in freezer wrap in the freezer for up to 3 months for the best quality

  • To Serve: This meal can be served chilled, or you can warm up the chicken separately in the microwave until it is heated through

  • Extra Ingredients: Leftover pesto sauce can also be frozen in the freezer or you can use it as a sauce for pasta, a spread for sandwiches, or even serve a dollop on top of your breakfast eggs.

Glass meal prep containers with chicken pesto served with bell peppers and hummus dip.

pesto chicken wrap

Chicken Pesto Wrap with Hummus and Bell Peppers

Marinated chicken tenderloins in basil pesto, grilled to perfection, and served in whole wheat tortillas with sliced orange bell pepper, cucumber, and a side of hummus.
No ratings yet
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Prep Time 5 minutes
Cook Time 25 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • indoor grill pan

Ingredients
  

  • 12 oz chicken tenderloins
  • 2 tablespoons basil pesto sauce
  • 2 whole wheat tortillas
  • 1 orange bell pepper (sliced)
  • 1/4 cup cucumbers (sliced)
  • 1/2 cup hummus

Instructions
 

  • In a mixing bowl, add the chicken tenderloins with the basil pesto sauce. Mix it all together and make sure the chicken is fully coated with the sauce.
  • Heat an indoor grill pan on medium-high heat. Sear the chicken tenderloins on each side for about 4 to 5 minutes until they fully cook to an internal temperature of 165F.
  • Meanwhile, slice your veggies. Serve the chicken in the tortilla wraps and eat the fresh veggies with the hummus dip.

Notes

Note: If you don’t want to cook this recipe on the stove top, you can also cook this chicken in the oven at 400F for 20-25 minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

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Frequently Asked Questions

What is a chicken tenderloin?

The chicken tenderloin is the long innermost muscle of the chicken breast next to the breast bone. It is attached by a thin membrane and is considered the most tender part of the chicken.

Are chicken tenderloins healthy?

Chicken tenderloins are lean and are a great source of protein for a low-fat diet. You can easily prep this ingredient using several different cooking methods.

How many calories are in a single chicken tenderloin?

A 4 oz portion is about 110 calories.

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Black Bean and Corn Soft Tacos

bean and corn taco

Here’s a deliciously seasoned plant-based soft taco with lots of southwestern flavor appeal.

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Round plate with black bean and corn tacos with a side salad

If you’re trying to incorporate more plant-based items in your meal prep during the week, then you’ll love this black bean and corn soft taco.

Why You Need to Make This

  • The black beans are enhanced with crisp bell peppers, sweet corn, and bright cilantro.

  • It comes together in less than 15 minutes in the skillet or you can roast it in a sheet pan

  • It uses budget-friendly ingredients helping you save money during the week

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Ingredients You’ll Need for Vegetarian Black Bean Tacos

  • Tortillas: We used flour tortillas, however, you can also use corn tortillas if you want to keep this gluten-free. If you want to keep it low carb, use jicama sliced tortillas

  • Black Beans: Use any beans of your choice such as pinto beans

  • Bell Pepper: You can use any color. We used red bell peppers for this recipe because of the bright colors and the sweetness of the peppers

  • Red Onions: You can also use white onions or yellow onions. We just used red onions to add purple colors.

  • Seasonings: We’re seasoning this meal with chili powder, paprika, garlic powder, and salt

Round plate with black bean and corn tacos with a side salad

How to Prepare These High-Protein Black Bean Soft Tacos

Sheet Pan Method:

  1. Dice up all of the vegetables. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasoning and drizzle with olive oil. Mix all the ingredients together.

  2. Place the ingredients in a sheet pan and bake in the oven for 10 minutes at 350F.

Stove Top Method:

  1. Add oil to a heated skillet and start with sauteeing the onions and bell peppers.

  2. Next, add the seasonings, black beans, and corn, and mix them together until they heat through.

  3. Serve the black bean filling inside the tortillas.

Reference the recipe card below for detailed instructions.

bean and corn taco

Meal Prep Tips for Black Bean and Corn Tacos

  • To Serve: Serve with a side salad and your choice of dressing. You can also enjoy these tacos with a side of coleslaw, jicama and mango salsa, Spanish rice, or even with chips and salsa

  • Toppings: You can also top your tacos with sliced avocados, shredded cheese, or sour cream

  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy

  • Leftovers: If you make a larger batch of the black bean filling use it as a dip with crispy tortilla chips or serve it as a topping for salads

Glass meal prep containers with black bean and corn tacos with a side salad.

black bean soft taco

Black Bean and Corn Soft Tacos

This vegetarian black bean soft taco recipe is super fast, fresh, and a delicious vegetarian dish you can make for yourself during the week.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

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

Ingredients
  

  • 1/4 cup red onions (diced)
  • 1 red bell pepper (diced)
  • 1.5 cups black beans (drained and rinsed)
  • 1 cup corn (frozen or canned)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 cups spring mix
  • 4 flour tortillas
  • 4 tablespoons salad dressing (your choice)

Instructions
 

Sheet Pan Method:

  • Preheat the oven to 350F. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasonings and drizzle with olive oil. Mix all of the ingredients together.
  • Pour the mixture into a sheet pan and bake in the oven for 8-10 minutes.

Stove Top Method

  • Add oil to a saute pan on medium-high heat and saute the onions and bell peppers until soften (about 2 to 3 minutes).
  • Next, add the seasonings, black beans, and corn, and mix everything together for another 2 to 3 minutes.
  • Serve the black bean mixture inside the flour tortillas and enjoy with a side salad.

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Frequently Asked Questions

Are bean tacos healthy?

Yes, they are high in protein and fiber which help keep you full and promote weight loss.

Are black beans good for you?

Black beans are rich in antioxidants which help promote cell health and promote heart health. They are also a good source of Iron, Folate, Vitamin A, and Calcium.

How many calories in a serving of cooked black beans

A ½ cup serving provides about 114 calories, 8 grams of protein, and 20 grams of carbs, and 7 grams of fiber.