Tag: lunch

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Salmon Salad Stuffed Avocado

wood plate with avocado topped with salmon salad and celery sticks

Here’s an easy recipe, no-cook meal using canned salmon and avocados. This is a great low-carb meal that will keep you full and fill you with many nutrients you need to get you through the day.

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Wood plate with avocado stuffed with salmon salad and celery sticks.

Canned salmon is one of the most valuable pantry staples anyone should have on hand. This meal is full of omega-3 fatty acids from both avocado and salmon. It’s mixed with fresh apples and crispy veggies in a spicy sriracha mayo sauce.

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To Make this Easy Recipe For Salmon Stuffed Avocado, You’ll Need

  • Canned Salmon: If you can’t find canned salmon, you can also use canned tuna
  • Red Onions: You can also use yellow onions, white onions, or shallots
  • Red Bell Pepper: Feel free to use any color of bell peppers
  • Green Onions: You can use any fresh herbs such as chives or basil
  • Green Apple: You can also use red apples and even pears for this recipe
  • Dijon Mustard: Use regular yellow mustard if that is all that you have or spicy brown mustard
  • Mayonnaise: If you want to increase your protein intake you can also use greek yogurt
  • Sriracha: This is optional if you don’t prefer spicy food
  • Avocados: If you don’t have any avocados, you can stuff bell pepper halves or use this salmon filling in lettuce wraps or just on top of salads
  • Celery sticks: You can use any fresh vegetables to enjoy this dish such as baby carrots or sliced zucchini or squash
  • Spring mix: Pick any salad mix of your choice
Wood plate with avocado stuffed with salmon salad and celery sticks.

How to Assemble Stuffed Salmon Salad

  1. Dice up all of your vegetables into small squares.
  2. In a mixing bowl, add the canned salmon and diced veggies.
  3. Mix in the dijon mustard, mayo, and sriracha.
  4. Cut the avocado in half and remove the seed. Then, top it off with the salmon mixture.
  5. Serve with a side salad and celery sticks.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with avocado stuffed with salmon salad and celery sticks.

Meal Prep Tips for Stuffed Salmon Salad

  • Protein Option: You can also use boiled eggs or shredded rotisserie chicken with this recipe
  • Ingredient Swaps: You can also use sour cream instead of mayonnaise or creme fraiche
  • Additional Ingredients: For added crunch, add nuts such as chopped walnuts, pecans, or almonds. You can also add sliced grapes
Glass meal prep containers with avocado stuffed with salmon salad and celery sticks.
salmon avocado

Salmon Salad Stuffed Avocado

A simple, no cook lunch meal that you can prepare for yourself during a busy work week in less than 10 minutes.
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Prep Time 5 minutes
Cook Time 10 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 10 oz canned salmon
  • 1/4 cup red onions (diced)
  • 1/4 cup red bell pepper (diced)
  • 2 tablespoons green onions (chopped)
  • 1 green apple (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon dijon mustard
  • 2 tablespoon mayonnaise
  • 1 teaspoon sriracha
  • 2 small avocados
  • 4 cups spring mix
  • 1 cup celery sticks

Instructions
 

  • Dice the red onions, bell peppers, and green apple into small squares. Chop the green onions.
  • In a mixing bowl, add in the canned salmon, diced veggies, green apple, mustard, mayo, sriracha, garlic powder, and salt. Mix all the ingredients together.
  • Cut the avocados in half and remove the seed. Top off each avocado half with the salmon salad. Serve with a side of crispy celery sticks

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Frequently Asked Questions

Can you eat canned salmon out of the can?

Yes, canned salmon is already cooked. Just be sure to drain the liquid.

How long can you keep canned salmon?

An unopened can of salmon can keep for about 3 to 5 years, but be sure to check the packaged expiration date. Once opened, it can be stored in an airtight container for up to 3 to 4 days.

Can you eat the bones in the canned salmon?

Yes, the canning process actually makes the salmon bones soft and digestible and can be a source of bone-building calcium.

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Sweet Potato BLT and Side Salad

sweet potato blt

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

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Round plate with sweet potato slices with bacon, tomato, and salad mix for lunch meal prep.

We love this Sweet Potato BLT for so many reasons

  • It uses budget-friendly ingredients. You can add different toppings to make it more interesting and to suit your taste.

  • It’s a great way to incorporate more vegetables into your diet. Sweet potato toast is a great source of fiber, vitamins, and minerals, making them a healthy addition to your lunch meal prep

  • It’s an easy sheet pan recipe with minimal cleanup

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Basic Ingredients You’ll Need

  • Sweet Potato: Sweet potato contains nutrients that can support a healthy vision, and gut health, and is highly nutritious.

  • Bacon: We used regular bacon, but you can swap it out with turkey bacon or prosciutto slices.

  • Roma Tomato: Use any kind of tomato.

  • Spring Mix: Serve it up with your choice of lettuce mix.

  • Salad Dressing: Make your own homemade dressing or pick your favorite pre-made dressing.

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

How to Make Sweet Potato BLT

  1. Preheat the oven to 400F.

  2. Peel the sweet potato and slice it lengthwise into 1/4 inch slices.

  3. Coat the sweet potato slices with olive oil and season on both sides.

  4. Layer the sweet potato and bacon slices on a sheet pan.

  5. Bake them in the oven for about 10-15 minutes.

  6. Remove them from the oven and let them cool before assembling the sandwich.

  7. Note: You can also use an Air Fryer to cook your sweet potato toast at 360F for 12 to 15 minutes, flipping it halfway through.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for This BLT Recipe

  • Other Cook Methods: If you don’t want to mess with the oven, you can also microwave the sweet potato slices in 5-minute increments until they soften. However, it may not be as crispy. You can also bake your sweet potato slices and bacon in the Air Fryer.

  • Ingredient Tips: You can also buy pre-cooked bacon slices that you can just heat up in the microwave for a really quick meal.

  • Additions: Feel free to add sliced cheese or sliced avocado. Dress up your sandwich with your choice of condiments.

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

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

sweet potato blt

Sweet Potato BLT and Side Salad

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

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven (or Air Fryer)

Ingredients
  

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

Instructions
 

  • Pre-heat the oven to 400F. Peel and slice the potato lengthwise into 1/4 inch thick slices (need at last 4 slices).
  • Place the sweet potato slices and bacon on a sheet pan. Season the sweet potato on both sides with the garlic powder, paprika, and salt. Coat the sweet potato with olive oil on both sides.
  • Bake the sweet potato and bacon in the oven for about 10-15 minutes until the sweet potato is tender and the bacon is crispy.
  • Remove the sheet pan from the oven and let the ingredients cool. Layer the bacon and sliced tomatoes in between two sweet potato slices. Serve with a side salad and choice of salad dressing.
  • Note: You can also use an Air Fryer to cook your sweet potato toast at 360F for 12 to 15 minutes, flipping it halfway through.

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Frequently Asked Questions

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

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

How to store sweet potatoes?

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

Is turkey bacon healthier than regular bacon?

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

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Lentil Soft Tacos

lentil taco

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

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

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

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

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To Make These Lentil Soft Tacos, You’ll Need

  • Dried Lentils: You can use any kind, the most common you’ll find are red or green. For this recipe, we used red lentils

  • White onions: You can also use red or yellow onions

  • Vegetable broth: We wanted to keep this vegetarian, so we opted for vegetable broth.

  • Corn tortillas: You can also serve this over steamed rice

  • Cilantro: Other herbs such as green onions or basil will also be tasty options

  • Cherry tomatoes: Feel free to use Roma tomatoes. The cherry tomatoes add nice fresh flavors to this meal

  • Seasonings & Oil: We used chili powder, cumin, garlic powder and cooked it in olive oil

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

Easy steps to Make Vegetarian Lentil Soft Tacos

  1. First, rinse your lentils and make sure to drain them.

  2. Add oil to a heated pan and start sauteing the onions until they soften.

  3. Next, add the lentils, seasonings, and broth. Bring the liquid to a boil.

  4. Once it comes to a boil, reduce the heat to a simmer.

  5. Cover the pan with a lid and cook until the lentils are tender.

  6. Uncover the pan and add the chopped cilantro and cherry tomatoes.

  7. Serve inside the corn tortillas.

Reference the recipe card below for detailed instructions.

Saute pan with cooked lentils and cilantro.

Meal Prep Tips for Vegetarian Lentil Tacos

  • To serve: Feel free to serve with avocado, salsa, or pico de gallo. Instead of corn tortillas, you can use regular flour tortillas or even serve with a side of rice or even cauliflower rice

  • To store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the cooked lentils separate from the corn tortillas until you are ready to eat them to keep the tortillas from getting soggy

  • To reheat: The lentils can be reheated in the microwave

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

lentil tacos

Vegetarian Lentil Soft Tacos

This vegetarian lentil taco is a great alternative to meat tacos. It's a great source of protein and is also a budget-friendly meal.
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Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

Do you have to soak lentils before cooking?

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

Are dried lentils good for you?

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

Can I use canned lentils?

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

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Citrus Shrimp Quinoa Spinach Salad

shrimp quinoa salad

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

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

Reasons Why We Love This Shrimp Quinoa Spinach Salad

  • This salad has vibrant flavors paired with a powerhouse of nutrients.

  • The shrimp and quinoa pack in the protein.

  • The combination of the fruity mandarin orange and nutty spinach brings in healthy antioxidants and an array of vitamins and minerals.

  • The pecans also provide a good source of protein, healthy fats, and fiber.

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Ingredients You Need

  • Shrimp: We love using pre-cooked shrimp for salads because it makes meal prep easy. Shrimp is also low calorie, but high in protein.

  • Quinoa: You can use any color.

  • Spinach: This ingredient is rich in iron, Vitamin C and E, potassium, and magnesium which all contribute to supporting immune function.

  • Tomatoes: This fruit adds sweet and tangy flavors and it’s also good for protecting heart health.

  • Mandarin Oranges: You can use fresh oranges or any other citrus fruit such as grapefruit.

  • Pecans: We love adding nuts to our salads to add a crunchy texture but it is also a good source of healthy fat.

  • Vinaigrette: We made a homemade vinaigrette with the ingredients used in this recipe, but you can also use your choice of store-bought vinaigrette.

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

How to Make Shrimp Quinoa Spinach Salad

  1. First, prepare the quinoa in boiling water on the stovetop.

  2. While the quinoa is cooking, you can mix together the ingredients for the homemade vinaigrette.

  3. After the quinoa cooks, let it cool for a few minutes.

  4. Then, in a mixing bowl, mix together all of the ingredients and drizzle them with the vinaigrette.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Citrus Shrimp Quinoa Salad

  • Ingredient Tips: If you are using frozen pre-cooked shrimp, it is best to defrost the shrimp in the refrigerator the night before for the best quality.

  • Batch Cooking Tips: We often use quinoa in meal prep, so you can also make a bigger batch in advance and freeze it in an air-tight container and store it up in the freezer for up to 3 months. All you have to do is defrost it as needed for your weekly meal prep.

  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. However, do not pour the vinaigrette over the salad until you are ready to eat the meal so that it does not get too soggy.

  • To Serve: This meal can be served chilled.

  • Extra Ingredients: Leftover oranges can be used in smoothies, and pecans can be used up in baked goods or eaten as a snack. Use shrimp in other recipes such as pasta, soft tacos, or roasted veggies.

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

Shrimp Salad

Citrus Shrimp Quinoa Spinach Salad

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

Equipment

  • knife
  • cutting board
  • mixing bowls
  • boiling pot

Ingredients
  

Quinoa

  • 1/3 cup dried quinoa
  • 1 cup water

Salad Components

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

Salad Dressing

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

Instructions
 

Quinoa

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

Salad Dressing

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

Salad Assembly

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

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Frequently Asked Questions

How to make quinoa taste good?

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

Is shrimp good for you?

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

Is shrimp high in cholesterol?

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

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Steak Wrap with Air Fryer Eggplant Fries

steak wrap

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

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

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

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Steak Wrap Ingredients

  • Sirloin Steak: Purchase thinly sliced sirloin steak. You can also use flank steak or any steak of your choice.

  • Seasonings: We used garlic powder, dried oregano, and salt.

  • Veggies: We added sliced red onions, tomatoes, and baby spinach.

  • Flatbread Wraps: If you can’t find flatbread wraps, you can substitute with regular tortilla wraps or a pita.

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

Air Fryer Eggplant Fries

  • Eggplant: Instead of regular potato fries, we wanted to use another kind of vegetable with our wrap, so we used eggplant. You can also slice up portobello mushrooms, yellow squash, or zucchini.

  • Eggs: This ingredient will help bind the breadcrumbs to the eggplant.

  • Breadcrumbs: You can use any kind such as panko breadcrumbs.

  • Seasonings: We used the same seasonings from the steak seasonings.

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

How to Make a Steak Wrap with Eggplant Fries

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

Air Fryer Eggplant Fries

  1. Prepare the breadcrumb mixture: Whisk together the eggs with a little bit of water in one shallow bowl. In another bowl, mix together the breadcrumbs and seasonings

  2. Cut the eggplant: Slice the eggplant lengthwise into “french fry strips”

  3. Apply the breadcrumbs: Dip the eggplant in the egg mixture, then dredge it in the breadcrumbs

  4. Place in the Air Fryer: Arrange the fries in a single layer and spray with cooking spray. Cook until it is golden brown

Steak Wrap

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

  2. Meanwhile, season the steak and coat it with olive oil.

  3. Sear the steak on the indoor grill on each side for a few minutes until you reach your desired doneness.

  4. Let the steak rest before slicing it into strips.

  5. Assemble your steak wrap with the toppings.

Yogurt Sauce

  1. In a small bowl, mix together the yogurt, lemon juice, and seasonings.

  2. You can also substitute the yogurt with sour cream or mayonnaise.

  3. Feel free to also add finely diced cucumbers, chopped fresh dill, or chopped chives to add more texture and flavors.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for A Steak Wrap and Eggplant Fries

  • Steak: Use thinly cut steak for this recipe so that it cooks quickly. You can also purchase seak and cut it into thin strips

  • Prepping thick steaks: If you have a meat mallet, you can pound thick steaks into 1/2 inch thickness

  • Wrap: If you don’t want to use a flatbread wrap, you can also use a lettuce wrap or serve the steak on top of salad mix for a lower carb option

  • Cook method variations: If you don’t have an Air Fryer, bake the eggplant fries in the oven at 425F and cook it for about 15 minutes, flipping the fries halfway through.

  • Reheating Eggplant Fries: It is best to reheat them in the Air Fryer at 350F for 2 to 3 minutes. Otherwise, they may become soggy if reheated in the microwave.

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

steak wrap

Steak Wrap with Air Fryer Eggplant Fries

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

Equipment

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

Ingredients
  

Steak Wrap

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

Air Fryer Eggplant

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

Yogurt Sauce

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

Instructions
 

Eggplant Fries

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

Yogurt Sauce

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

Steak Wrap

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

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Frequently Asked Questions

What are the health benefits of eggplant?

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

How to pick eggplant?

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

Do I need to peel my eggplant?

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

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Grilled Balsamic Steak Salad with Sweet Potato

balsamic steak

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

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

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

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

The PrepYoSelf Newsletter

Ingredients for Easy Steak Salad and Sweet Potato

  • Steak: We splurged a bit and used NY Strip steak because of its intense and bold beef flavors. It’s not the most tender steak, but it still gives a robust flavor. However, you can use your choice of steak

  • Sweet Potato: Steak always goes well with potatoes, but we wanted to incorporate some Vitamin A which is found in sweet potatoes. It also has a lower glycemic index than regular potatoes making it carb-friendly

  • Balsamic Glaze and Seasonings: If you don’t have a balsamic glaze, you can also use a mixture of honey and soy sauce. The glaze gives the steak a good sear, char, and caramelization from grilling it on the pan

  • Salad Mix: We went with a spring mix that contains a mix of tender baby lettuce, spinach, and sometimes red and green romaine. However, you can go with whatever salad mix you have on hand

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

How to Make Steak Salad and Baked Sweet Potato Wedges

  1. Pre-heat the oven to 400F.

  2. Prep the sweet potato by slicing it into wedges and baking them in the oven.

  3. Meanwhile, marinate the steak with balsamic glaze, olive oil, and seasonings.

  4. Heat the grill on medium-high heat. Sear the steak on each side until you reach your desired doneness.

  5. Serve the salad with your choice of salad dressing.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Balsamic Steak and Sweet Potatoes

  • Cooking option: If you have an Air Fryer, you can also air fry the seasoned sweet potato wedges at 350F for 8 minutes

  • Glaze: You can make your own homemade salad dressing by mixing together the following: 1/4 cup balsamic glaze, 1/4 cup olive oil, 1 tbsp honey, 1 tbsp dijon mustard, 1/4 tsp thyme, 1/4 tsp garlic powder, 1/4 tsp salt. Save it in a glass jar and store it in the fridge. It will keep well for up to 2 weeks. Just be sure to give it a shake before serving.

  • To Store: This meal can be stored in an air-tight container in the refrigerator for up to 3 to 4 days.

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

steak and sweet potato

Grilled Balsamic Steak Salad with Roasted Sweet Potato Wedges

Sizzling balsamic steak dinner with roasted sweet potatoes served with a fresh green salad.
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

What meat compliments sweet potato?

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

What else goes well with sweet potato wedges?

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

What is balsamic glaze good on?

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

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One Pot Mexican Chicken Soup

chicken soup

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

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

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

Why is This Chicken Soup Recipe Great for Meal Prep?

  • It is a one-pot recipe that helps with clean-up duties.

  • You can use any part of the chicken that you have on hand.

  • The recipe includes pantry-friendly ingredients such as beans, tomato sauce, broth, and simple seasoning.

  • You can make a large batch and freeze it.

  • You can throw in extra veggies that you have on hand.

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Ingredients to Make This Mexican Chicken Soup

  • Chicken: Use any cut. We used lean chicken breast, but you can also use boneless chicken thighs, chicken tenderloins, and even ground chicken.

  • Beans: We used pinto beans, but you can also use kidney beans or black beans.

  • Tomato Sauce: If you don’t have tomato sauce, you can use leftover marinara sauce, tomato paste, or even freshly diced tomatoes.

  • Vegetables: The great thing about this recipe is that you can use any kind of vegetables you have on hand, whether they are fresh, frozen, or canned.

  • Broth: We used chicken broth, but you can also use vegetable broth.

  • Toppings: We topped ours off with sliced avocado for an added healthy fat and chopped cilantro for fresh herb flavors.

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

Simple Steps for this One Pot Mexican Chicken Soup

  1. Heat your soup pot and saute the onions until they soften.

  2. Next, add the chicken, tomato sauce, broth, ad seasonings.

  3. Bring the liquid to a boil. After it reaches a boil, lower the head and simmer with a cover on the pot.

  4. Simmer until the chicken is fully cooked and is fork tender.

  5. Remove the chicken from the broth and shred it into small pieces.

  6. Add the chicken back to the pot, along with the vegetables and beans and let it simmer for a few more minutes.

  7. Top off the soup with sliced avocado and fresh cilantro.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for One Pot Mexican Chicken Soup

  • Ingredient Swaps: Make it vegetarian/vegan by omitting the chicken and just adding more beans and using vegetable broth. Make it keto by eliminating the corn and using non-starchy vegetables such as celery, zucchini, or yellow squash.

  • Leftover Leverage: Leftover uncooked chicken breasts can be frozen and saved for another recipe. You can also use it as a salad topping or make it into a chicken salad. Cilantro can be used up in scrambled eggs or added to salsa.

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

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

chicken soup

One Pot Mexican Chicken Soup

Hearty and filling Mexican Chicken Soup Recipe that can be made ready in less than 30 minutes!
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Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • soup pan

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

What toppings can I add to the soup?

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

Can I use chicken stock in place of chicken broth?

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

Can I use leftover rotisserie chicken?

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

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Ground Beef Cabbage Stir Fry

beef cabbage stir fry

Today, I’ve got a delicious and low-carb recipe for you: Ground Beef Cabbage Stir Fry. This Ground Beef Cabbage Stir Fry is not only a taste sensation but also a great low-carb meal prep option. Perfect for those looking to keep their carb intake in check while enjoying a satisfying, homemade meal. Give it a try, and you won’t be disappointed!

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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.
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Prep Time 5 minutes
Cook Time 15 minutes
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. 

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Grilled Balsamic Salmon with Watermelon Salad

salmon and watermelon salad

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

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

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

Here are Ways to Enjoy Watermelon

  • Make it into a fruit slushie

  • Add it to salsa recipes

  • Make watermelon kebabs

  • Wrap it up in prosciutto for a healthy snack

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

  • Salmon: Salmon is full of nutrients, but you can also swap this out with chicken breasts if you prefer another protein option

  • Watermelon: You can also use cantaloupe or honeydew

  • Mint Leaves: You can also use fresh basil leaves

  • Mozzarella balls: You can also swap this out with feta cheese

  • Cucumber: This is another hydrating ingredient that makes this dish refreshing

  • Balsamic concentrate: If you don’t have the concentrate, you can use the vinaigrette

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

How to Make Grilled Salmon and Watermelon Salad

  1. Heat a grill pan and start with grilling the salmon flesh side down, then flip it over and cook it until the skin gets crispy.

  2. Meanwhile, prep your watermelon and cucumbers.

  3. In a mixing bowl, mix together the watermelon with the mozzarella, and mint leaves, and drizzle it with the balsamic concentrate.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Grilled Salmon and Watermelon Salad

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Separate the salmon from the watermelon salad to keep it from getting soggy.

  • To Reheat: You can serve the salmon chilled, however, you can also reheat the salmon in the microwave separately.

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

Salmon & Watermelon

Grilled Balsamic Salmon with Watermelon Salad

Watermelon and mozzarella salad drizzled with a balsamic glaze is the perfect salad to keep you cool during the warm weather. It's a mouthwatering twist on the classic Caprese salad.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

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

Ingredients
  

Salmon & Seasonings

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

Watermelon Salad

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

Instructions
 

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

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Frequently Asked Questions

What are some best uses of watermelon?

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

Is watermelon good for weight loss?

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

Can I use shredded mozzarella instead of mozzarella balls?

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

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Baked Cilantro Lime Chicken with Strawberry Salsa

cilantro chicken

Let’s keep your basic baked chicken breasts from being boring for your next meal prep. We’re keeping it tasty with this cilantro lime pesto marinade, paired with perfect sides and condiments. Great for lunch or a chicken dinner with style.

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Round plate with cilantro marinated chicken topped with strawberry salsa, black beans.

Not only do you get a good protein source from the chicken, but you also get an additional protein and fiber load from the tasty black beans.

To top it off, your tastebuds are going to be feeling fresh with the sweet and savory strawberry salsa.

Now we know what you are thinking…” Wow, that’s a lot to meal prep!”. Don’t worry, we’ll show you how to make this beautiful dish in no time.

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Gather the Following Ingredients

Ingredients For the Chicken and Cilantro Lime Pesto:

  • Chicken: We used boneless chicken thighs, but you can also use chicken breasts or chicken tenderloins.

  • Fresh Cilantro: If you don’t have cilantro, you can swap it out with green onions

  • Lime: You can also use oranges or lemons

  • Pine Nuts: If you don’t have pine nuts, you can use whatever nuts you have on hand

  • Garlic: We used fresh garlic, but you can also use garlic paste or garlic powder

Round plate with cilantro marinated chicken topped with strawberry salsa, black beans.

Ingredients For the Strawberry Salsa and Salad Mix:

  • Strawberries: Mango or pineapple are also good fruits to use in salsa

  • Cherry Tomatoes: We like cherry tomatoes because they are easy to slice into small pieces, but feel free to use regular tomatoes

  • Red Onions: Use whatever onions you have on hand, including shallots

  • Cilantro: You can also use green onions

  • Lime: Oranges or lemon can also be used

  • Spring Mix: Choose any kind of lettuce mix you like

  • Black Beans: Pinto beans will also work

Round plate with cilantro marinated chicken topped with strawberry salsa, black beans.

How to Bake Cilantro Lime Chicken:

  1. Make the Cilantro Pesto: In a blender, add the cilantro, pine nuts, juice of a lime, olive oil, garlic, and salt. Blend until smooth.

  2. Marinate the Chicken: Place the chicken in a mixing bowl. Pour in the cilantro pesto that you just blended. Marinate the chicken for at least 10 minutes.

  3. Bake the Chicken: Place the chicken on a sheet pan. Bake the chicken in the oven for 25-30 minutes until it is fully cooked. Meanwhile, prepare the strawberry salsa, salad, and black beans.

Reference the recipe card below for detailed instructions.

Glass meal prep container with cilantro marinated chicken topped with strawberry salsa, black beans.

Meal Prep Tips for Baked Cilantro Lime Chicken Dinner

  • Cook method variations: You can also cook the chicken in a small toaster oven or in the Air Fryer (cook at 360F for 20-25 minutes). Another option is to grill it on an outdoor grill or on an indoor grill pan which will give it a nice char and caramelized flavor.

  • To Serve: After the chicken cooks, let it rest for a few minutes before slicing it into bite-size pieces. This chicken dinner brings so much color and excitement to the plate.

  • To Store: Store it in an airtight container for up to 3 to 4 days in the refrigerator. Keep the salsa and beans separate from the spring mix to prevent the spring mix from getting soggy.

  • To Reheat: You can serve this meal chilled, but if want to reheat the chicken, you can warm it up in the microwave until it is heated through.

Cilantro Chicken

Oven Baked Cilantro Lime Chicken with Strawberry Salsa and Black Bean Salad

Cilantro Lime Marinated Chicken served with a light and refreshing strawberry salsa.
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Prep Time 5 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

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

Ingredients
  

Chicken and Pesto

  • 12 oz boneless chicken thighs
  • 1 cup cilantro (chopped)
  • 1 lime (juiced)
  • 1/4 cup olive oil
  • 2 tablespoons pine nuts
  • 2 garlic cloves (peeled)
  • 1/4 teaspoon salt

Salad and Black Beans

  • 4 cups spring mix salad
  • 1 cup black beans (drained and rinsed)

Strawberry Salsa

  • 1/2 cup strawberries (diced)
  • 1/2 cup cherry tomatoes (sliced)
  • 1/4 cup red onions (diced)
  • 1/4 cup cilantro (chopped)
  • 1 lime (juiced)
  • 1/4 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. Place the cilantro, pine nuts, juice of a lime, olive oil, garlic, and salt in a blender and blend until smooth.
  • Place the chicken in a mixing bowl and pour in the cilantro pesto. Marinate the chicken for about 10 minutes.
  • Next, place the chicken on a sheet pan and bake it in the oven for about 25-30 minutes until it reaches an internal temperature of 165F (half way through, flip over the chicken)
  • Meanwhile, rinse the strawberries and remove the stems. Cut them into quarters. Add them to another mixing bowl with the cherry tomatoes, red onions, cilantro, lime juice, and salt. Mix it all together.
  • After the chicken cooks, top it off with the strawberry salsa and enjoy it with a side of black beans and a side salad.

Notes

Instead of baking the chicken, you can also grill the chicken on an indoor grill pan for about 6 to 7 minutes on each side until it is fully cooked and reaches an internal temperature of 165F

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Frequently Asked Questions

What to serve with cilantro lime chicken?

If you have extra cilantro, you can make cilantro lime rice or serve the chicken with flour or corn tortillas.

Can you use lemon juice instead of lime juice?

Yes, they can be used interchangeably in this recipe.

How long can you keep marinated chicken in the refrigerator?

You can keep it for 24 hours, after that, any uncooked marinade should also be discarded.