Roasted Rainbow Carrots and Green Beans
Tag: lunch
Zucchini Spirals with Corn Medley
Zucchini Spirals with Corn Medley
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 2 cups fresh zucchini spirals
- 1 cups] corn
- 1/4 cup red onions (diced)
- 1/2 cup cherry tomatoes (sliced)
- 1 tbsp green onions (chopped)
- 1/8 tsp italian seasoning
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1 tbsp olive oil
Instructions
- Add oil to the saute pan on medium-high heat and saute the red onion until it softens (2 to 3 minutes)
- Next, add the squash spirals and corn and saute for 5 minutes. Season Italian seasoning, garlic powder, and salt
- Add the cherry tomatoes and green onions and mix well
Squash Spirals with Broccoli Stir Fry
Squash Spirals with Broccoli Stir Fry
Equipment
- knife
- cutting board
- spatula
- wok
Ingredients
- 1 package (10oz) squash spirals
- 2 cups fresh broccoli florets
- 1/4 cup red onions (diced)
- 1/4 cup shredded carrots
- 2 tbsp coco aminos
- 1/4 tsp garlic powder
- 1 tbsp olive oil
- 1 tsp sesame oil
Instructions
- Add olive oil to the saute pan on medium-high heat and saute the red onion until it softens
- Next add the broccoli and squash and saute for 4 to 5 minutes until tender
- Season the veggies with garlic powder
- Then, the coco aminos (or soy sauce) and mix well
Beef Cauliflower Fried Rice with Fried Egg
This delicious and healthy twist on traditional fried rice, replaces the typical rice with cauliflower rice for a lower-carb, higher-nutrient alternative. this cauliflower fried rice recipe offers a delightful combination of savory beef, crunchy rice, and a creamy fried egg yolk.
Cauliflower fried rice is a quick and easy dish to cook up that stores well and reheats great as well. If you’re meal prepping this for lunch at work, the fried egg may be better cooked through. Or you can simply cook the egg when you’re ready to reheat the rest of the dish.
Cauliflower offers a ton of reasons to substitute it in for rice. Cauliflower fried rice is going to be lower in calories, gluten free, and easier to digest. This makes the recipe perfect for a workday lunch. It’ll fill you up with delicious, nutritious food without weighing you down or making you feel sluggish.
Beef Cauliflower Fried Rice with Fried Egg
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 10 ounces ground beef (lean)
- 2 each eggs
- 3 cups cauliflower rice
- 1/2 cup shredded carrots
- 1/4 cup red onion (diced)
- 1/3 cup coco aminos
- 2 cloves garlic (minced)
- 1 tbsp olive oil
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1/8 tsp pepper
Instructions
- Add olive oil to the saute pan on medium-high heat. Add the red onion and saute until it softens. Then, add the garlic ground beef. Season with garlic powder, onion powder, salt and pepper. Constantly stir the ground beef until it browns and fully cooks (about 6 to 7 minutes)
- Next, add the cauliflower, carrots, and cabbage and continue to stir until they soften (about 3 to 5 minutes)
- Then, season with coco aminos and mix well
- Remove from the pan and set aside in a serving dish
- Heat another pan on medium-high heat and add 1 tbsp of olive oil. Crack the eggs into the pan and cook for 3 to 5 minutes until the egg whites have fully cooked through
- Place the eggs on top of the cauliflower rice
Salmon with Cucumber Bacon Slaw
This meal prep baked salmon is one of the easiest ways to cook salmon and is incredibly nutritious. Cooking the bacon and salmon in the same sheet pan at the same time makes this so much faster and easier to clean up. Salmon provides lean protein and healthy fats, making it an excellent meal prep choice to maintain muscle mass and support a healthy metabolism.
The cucumber bacon slaw not only adds flavor to the dish but also introduces a variety of textures and colors. The cucumber balances the turkey bacon with a refreshing flavor and complements the richness of the meal prep baked salmon. The slaw can also keep the fridge nicely so you can make multiple servings at the beginning of the week and pair it with proteins to complete meals.
incorporating this meal prep baked Salmon with Cucumber Bacon Slaw into your routine offers an amazing combination of nutritiousness, flavor, and convenience. This meal prep recipe provides essential nutrients for a healthy life as well as tasting fantastic. It’s a delicious and easy choice for those striving to maintain a balanced and nutritious diet amidst the demands of a busy lifestyle.
Salmon with Cucumber and Bacon Slaw
Equipment
- knife
- cutting board
- mixing bowl
- sheet pan
- oven
Ingredients
Salmon and seasonings
- 12 oz salmon
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Cucumber Salad
- 2 slices turkey bacon
- 1 each cucumber (diced)
- 1 each lemon
- 1/4 cup mayonaise
- 1 tbsp chives (chopped)
- 1/4 tsp salt
- 1/8 tsp pepper
Instructions
Salmon and Bacon
- Preheat your oven to 400F
- Place the salmon on a sheet pan and season it with paprika, garlic powder, onion powder, and salt and pepper. Coat it with olive oil
- Place the bacon next to the salmon on the same sheet pan
- Place the sheet pan in the oven for 15 minutes until the salmon cooks through
- Remove both the salmon and turkey bacon from the oven
- Let the turkey bacon cool for a few minutes and then chop into small pieces
Cucumber Salad
- In a bowl, add the diced cucumber, cooled bacon, lemon juice, chives, and mayo. Season with salt and pepper Mix until the cucumber is fully coated with the mayo
- Serve the cucumber mixture with the salmon
Ground Beef with Chayote Squash
Ground beef is an incredibly versatile protein, we’ve written about it before. Ground beef with Chayote Squash is a delicious and healthy meal that’s easy to meal prep. Ground beef is one of the easiest ingredients to cook properly, it takes well to tons of different seasonings, and cooks quickly. The other reason ground beef is so popular, it’s affordable. Ground beef is one of the most accessible protein options. That’s why we love it for meal prepping. Ground beef is an essential part of the busy week meal prep routine.
Chayote squash brings a fresh and unique dimension to your culinary repertoire. Its mild, crisp texture and slightly sweet flavor make it a versatile addition to a wide array of recipes. This tropical vegetable is also packed with essential nutrients, including vitamins, minerals, and dietary fiber, making it a healthy choice for those looking to maintain a balanced diet. Mixed with ground beef, the chayote provides a nice crunch and absorbs the flavors from the spices very well. It’s easy to balance the flavor of the squash so this dish is well balanced and if you need to tweak the seasonings to your preferences you can always adjust the recipe.
Ground beef with Chayote Squash is a great way to introduce squash into your meal prep and it’s quick to whip up. It’s perfect for lunches at work or a quick family dinner. You can adjust the volume for more meals and the dish maintains its texture and flavor after reheating days later.
Ground Beef with Chayote Squash
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz ground beef (lean)
- 1 each chayote squash (cut into 1/2 inch cubes)
- 1/2 cup cherry tomatoes (sliced)
- 1/4 cup red onions (diced)
- 1/2 cup tomato sauce
- 1/4 cup chopped cilantro
- 1/4 cup Coco Aminos
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1 tbsp olive oil
Instructions
- Preheat your Saute Pan on Medium High Heat
- Add oil to the saute pan and saute the red onions until they soften. Next, add the ground beef and season with salt. Cook until golden brown (about 6 to 7 minutes)
- Next, add 1/4 cup coco aminos, garlic powder, and onion powder and mix well
- Then, add the tomato sauce and chayote squash and stir the mixture
- Cook until they soften (5 to 7 minutes)
- Then add the cherry tomatoes and cilantro at the end as garnish
Stir Fry Beef with Pears and Vegetables
Stir Fry Beef with Pears and Vegetables is a delightful dish that offers a ton of reasons to be a staple in your meal-prep repertoire. This stir fry recipe perfectly balances between savory and sweet flavors, making it a delightful combination for your taste buds. The tender slices of beef, paired with the natural sweetness of ripe pears, create a harmonious flavor profile that’s both satisfying and unique. The bell peppers, mustard greens, and red onions add vibrancy and round out the meal’s nutritional balance. This stir fry beef with pears recipe is fun and easy to cook at home and will become a welcome addition to your meal prep routine.
Meal prepping this recipe is quick and can make any amount that you want so it’s perfect for weekday lunches. Batch cooking stir fry lets you control the portion sizes and saves a ton of time during busy weeks.This dish reheats exceptionally well, maintaining its flavors and textures, and can be customized to suit your dietary preferences.
Stir fry beef with pears is incredibly nutritious as well. Pears provide dietary fiber, vitamins, and antioxidants which assist in digestion and the immune system. Lean beef is an excellent source of protein that helps with weight management and fills you up faster for longer. You won’t get hungry as quickly which is one reason it’s great for lunch. You can feel full without feeling sluggish for the rest of the day.
Stir Fry Beef with Pears and Vegetables
Equipment
- knife
- cutting board
- spatula
- wok
Ingredients
- 12 oz beef strips
- 1 each orange bell pepper (sliced)
- 2 cups mustard greens (chopped)
- 1/4 cup red onions (diced)
- 1 each pear (thinly sliced)
- 1/4 cup coco aminos
- 1/4 tsp garlic powder
- 1 tbsp olive oil
Instructions
- Wash and rinse the mustard greens, drain them, and chop into large chunks
- Add olive oil to the saute pan on medium-high heat and add the beef and red onions and stir fry until golden brown (cook for 5 to 7 minutes until the meat cooks through)
- Add the 1/4 cup of coco aminos and seasonings and mix well
- Next, add the bell peppers and mustard greens and cook until they soften (about 3 to 5 minutes)
- At the end, add the fresh pears and mix in with the beef and vegetable mixture
Steak and Watermelon Salad
The contrasting flavors and textures of steak and watermelon salad makes for a truly exciting meal. The unlikely combination is unique and brings a surprise to the palette and your meal routine. The steak can be easily prepared in advance and the watermelon cut up so the meal prep is quick and easy. This is a great salad for nutrition as it provides its own dressing from the flavors of the marinade to the juice of the watermelon. The sweet and savory combo is a sure win for anyone but especially salad lovers.
The nutrition of the meal is as fantastic as the flavors. The steak provides good amounts of protein, good for muscle building and weight management, while the watermelon provides antioxidants. The B12 and iron from the steak will help with nerves and oxygen in the blood cells. The greens and tomatoes provide fiber and additional nutrients on top. This light and healthy meal will leave you full from the protein in the steak and hydrated from the fruits and vegetables. Perfect for a work day lunch or a summer evening.
Preparing the beef is the only potentially tough part of this meal and practice makes perfect. Searing the steak can take great timing and heat management. Everyone is different and the preferred level of doneness is up to you so learn how your grill heats up and cooks and you’ll cook perfect steaks without even trying. Slicing the steak is an important component as well. Cutting against the grain will allow for easy bites when you eat. When you cut with the grain you find that you are tearing the beef when you bite into it rather than having clean breaks. You can identify the grain of the steak by looking closely at the strands that run through it.
Steak and Watermelon Salad
Equipment
- knife
- cutting board
- tongs
- indoor grill pan
Ingredients
- 12 oz flank steak
- 1 cup watermelon (cubed)
- 1/2 cup cherry tomatoes (sliced)
- 4 cups salad mix
- 1/4 tsp chili powder
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Marinate the flank steak with chili powder, paprika, garlic powder, salt, and pepper. Then coat it with olive oil
- Pre-heat the indoor grill pan on medium-high heat
- Sear the steak on each side for about 3 to 5 minutes until it reaches your desired doneness
- Then, assemble your salad by mixing the cherry tomatoes and watermelon in a bowl. Add the salad mix and dress it with your favorite salad dressing to your preferred taste (2 tbsp of dressing per serving)
- When the beef is finished, set it aside to cool for 5 minutes
- Slice the beef cross wise and add it to the salad mix
Stuffed Sweet Potatoes with Sausage
Stuffed sweet potatoes are delicious and a great way to mix up your meals. The usual stuffed potatoes are good too but sweet potatoes bring a new flavor and life to the dish that sets it apart. Each bite brings together the sweetness of perfectly roasted sweet potatoes and the richness of a savory sausage filling, creating a satisfying meal that’s both comforting and nourishing.
This cozy stuffed sweet potato recipe is perfect anytime of year but especially great on summer evenings or chilly winter days. It’s a quick and easy meal to put together and can be scaled up to feed the whole family. The rich flavors of the sausage is a great way to introduce sweet potatoes to anyone who is a little more picky on their meals as well.
Consider some sides as well. Additional vegetables and greens alongside this meal can really round it out nicely. The extra greens will provide additional nutrition and lighten the meal.
Stuffed Sweet Potatoes with Sausage
Ingredients
- 2 each pre-cooked beef sausage links (3 oz each)
- 2 each sweet potatoes
- 1 cup pasta sauce
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1 tbsp olive oil
Instructions
- Preheat oven to 425F
- Wash and rinse sweet potato, cover with foil and place in the oven to cook for 30 minutes
- Meanwhile, slice the beef sausage into coins
- Then add oil to a saute pan medium-high heat and saute the sausage slices for about 2 to 3 minutes
- Add the pasta sauce and simmer in the pan for 5-10 minutes. Season with garlic powder and salt
- When the sweet potatoes are finished baking, remove from the oven and let it cool
- Once cool, slice it in half and scoop out the sweet potato (save the middle for another side dish for another meal)
- Feel free to top off with fresh herbs such as basil
Chicken Sausage and Leeks
Chicken sausage and leeks is a delicious take on sausage and veggies. This is a fantastic recipe for weeknight dinners. It’s easy and quick to make so even when you’re exhausted you can whip this up quickly without many ingredients. Convenience is one of the main reasons people break their diets. Instead of going to get fast food, just chop some ingredients up and toss them in a pan. You’d be amazed by what a simple dish like this can deliver in flavor and satisfaction
Our take on sausage and veggies replaces traditional sausage with chicken sausage. Chicken sausage is the healthier, leaner version and tastes great if a little different. This swap is a great option in a lot of sausage based recipes, offering more protein and lower fat. Accompanying the sausage is of course the leeks as well as bell peppers and celery. This delicious combinations of vegetables are rich in vitamins and dietary fiber that will benefit digestion and the immune system.
The dish begins with sautéing the leeks until they soften and release their sweet, mild flavor, a process that fills your kitchen with a warm, inviting aroma. The chicken sausage is then browned, adding a savory depth that complements the leeks perfectly. The dish can be cooked in one pan, minimizing cleanup and maximizing convenience.
This is a versatile recipe so making swaps on veggies or protein is completely fine. Don’t have celery, swap it for fennel, onions, or carrots and enjoy your own twist on the recipe.
Chicken Sausage and Leeks
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 4 each chicken sausage links (sliced, 3 oz each)
- 1 bundle fresh leeks
- 1 each green bell pepper (diced)
- 1 each red bell pepper (diced)
- 1 cup celery (diced)
- 1/4 tsp paprika
- 1/4 tsp italian seasoning
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Wash and rinse your vegetables
- Thinly slice the leeks cross wise, using the white parts of the leeks
- Add olive oil to a saute pan on medium-high heat.
- Add the sausage and cook through until golden brown (about 3 to 5 minutes), then remove it from the pan
- Then add the leeks and stir for 2-3 minutes (add another tbsp of oil if needed to coat the pan)
- Add the diced peppers and celery. Season with paprika, italian seasoning, garlic powder, salt and pepper. Cook for another 2-3 minutes until they have wilted
- At the end, add the sausage back to the pan and mix well
Roasted Rainbow Carrots and Green Beans
Equipment
Ingredients
Instructions